Protected preview
Intermediate
- Difficulty
- Intermediate
- Movement type
- Strength
- Primary muscles
- Upper back Biceps
- Equipment
- Pull-up bar
Commando Pull-Up
4 steps Updated 29/08/2026
Commando Pull-Up is a bodyweight exercise targeting Back (Latissimus Dorsi), Biceps (Biceps Brachii) using Pull Up Bar.
Step by step
How to perform it
- Begin by grasping a pull-up bar with both hands placed close together, palms facing each other in a neutral grip.
- Hang with your arms fully extended and your body straight.
- Engage your back and pull your body up towards the bar, leaning your head to one side of the bar as you lift.
- Lower yourself back to the starting position with a controlled movement. Repeat the pull-up, alternating the side of your head relative to the bar for each repetition.
Continue from here
Variations and related exercises
Archer Pull Up
Assisted Chin-Up on a Bench
Assisted Close-Grip Underhand Chin-Up
Assisted Parallel Close-Grip Pull-Up
Last updated: 29/08/2026
Back to all exercises
Commando Pull-Up
Add it to your program
Build a program