Form cues
- Keep body tight
- Alternate sides
- Control descent
- Avoid swinging
Exercise
Commando Pull-Up
Back, body weight
A challenging pull-up variation using a parallel grip over the bar, emphasizing back, biceps, and grip strength.
Target: lats. Also works: biceps brachii, rhomboids, forearms, obliques, trapezius.
Steps
- Stand under a pull-up bar and grip it with hands facing each other, one in front of the other.
- Hang with your body turned so the bar is directly in front of your face.
- Brace your core and pull up, bringing your head to one side of the bar.
- Lower yourself under control back to the starting position.
- Repeat, bringing your head to the opposite side on the next rep.
Common mistakes
- Losing control at bottom
- Letting body swing
- Not clearing chin to side
- Uneven pull strength
Breathing
Exhale as you pull up, inhale as you lower down.
In the app, search for Commando Pull-Up and add it to a workout.