# Commando Pull-Up

A close-grip pull-up done with the bar running front to back above your head, hands one in front of the other. Your head passes to one side of the bar at the top. Trains the lats and biceps.

- Advanced · Compound
- Equipment: Pull-up bar
- HD video: https://media.seto.fit/exercises/commando-pull-up/video/male.mp4
- HTML: https://seto.fit/exercises/commando-pull-up/

## Muscles worked

- Lats: 9/10
- Biceps: 8/10
- Upper back: 6/10
- Forearms: 6/10
- Rear delts: 5/10
- Teres major: 5/10

## How to do the Commando Pull-Up

1. Grip the bar with hands close together, one in front of the other.
2. Hang with straight arms, feeling your shoulder blades drop slightly downwards.
3. Pull yourself up until your chin clears the bar, head to one side.
4. Slowly lower yourself until your arms are completely straight.
5. Switch the side of your head with each rep.

### Full technique — 8 steps

1. Stand under the bar so it runs from front to back above your head.
2. Grip the bar with both hands close together, one in front of the other, palms facing each other.
3. Hang with arms straight, knees bent, and ankles crossed behind you.
4. Set your shoulders down away from your ears before starting the pull.
5. Drive your elbows down and pull your head up past one side of the bar.
6. Continue until your chin clearly passes the bar.
7. Lower yourself until your elbows are fully straightened again.
8. Pass your head on the other side of the bar on the next rep.

## Common mistakes

- Kipping the legs to start
- Stopping short of straight arms
- Shrugging shoulders during the pull
- Craning neck over bar
- Passing the same side every rep

## Form cues

- Start from straight arms
- Drive elbows down
- Keep shoulders down
- Keep hands close together
- Switch sides each rep

## How much to do

- **Strength** (best fit): 3–5 sets of 4–6 reps · rest 2 min 30 s · 1–2 reps in reserve · lower 2 s, pause 1 s, lift explosively
- **Muscle growth** (best fit): 3–4 sets of 6–12 reps · rest 1 min 30 s · 2–3 reps in reserve · lower 2 s, lift 1 s
- **Endurance** (good fit): 2–3 sets of 10–15 reps · rest 1 min · 3–4 reps in reserve · lower 2 s, lift 1 s

Reps in reserve: how many more you could still do when you end the set.

## Substitutes by equipment

Same muscles, same movement — pick the version you have the gear for.

- **Cable machine**: [Single Arm Half Kneeling Cable Lat Pulldown](https://seto.fit/exercises/single-arm-half-kneeling-cable-lat-pulldown/), [Dual Cable Lat Pulldown](https://seto.fit/exercises/dual-cable-lat-pulldown/)
- **Machine**: [Lat Pulldown](https://seto.fit/exercises/lat-pulldown/), [Lat Pulldown (Close Overhand Grip)](https://seto.fit/exercises/lat-pulldown-close-overhand-grip/)
- **Suspension trainer**: [Suspension Trainer Chin-Up](https://seto.fit/exercises/suspension-trainer-chin-up/)
- **Resistance bands**: [Band Assisted Chin-Up](https://seto.fit/exercises/band-assisted-chin-up/), [Prone Resistance Band Superman Lat Pulldown](https://seto.fit/exercises/prone-resistance-band-superman-lat-pulldown/)

## Where to start and where to go next

Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.

- Easier: [Bench Assisted Chin-Up](https://seto.fit/exercises/bench-assisted-chin-up/) — 35% of bodyweight
- Easier: [Pull-Up](https://seto.fit/exercises/pull-up/) — 100% of bodyweight
- **This exercise: Commando Pull-Up — 105% of bodyweight**

## Quick answers

### What muscles does the Commando Pull-Up work?

Primary: Lats 9/10, Biceps 8/10. Also works: Upper back 6/10, Rear delts 5/10, Teres major 5/10, Forearms 6/10.

### Which joints does the Commando Pull-Up load?

Shoulder: moderate, Elbow: moderate, Wrist: moderate. Shoulder — lighter options: Chin-Up, Assisted Pull-Up, Assisted Chin-Up.

### When should I do the Commando Pull-Up in a workout?

Second big lift. Goes after the main lift, while there is still energy for heavy work. ≈ 9 min with rest.

### How many sets and reps of the Commando Pull-Up?

Strength: 3–5 sets of 4–6 reps, rest 2 min 30 s, 1–2 reps in reserve. Muscle growth: 3–4 sets of 6–12 reps, rest 1 min 30 s, 2–3 reps in reserve. Endurance: 2–3 sets of 10–15 reps, rest 1 min, 3–4 reps in reserve.

### What can I do instead of the Commando Pull-Up?

Cable machine: Single Arm Half Kneeling Cable Lat Pulldown, Dual Cable Lat Pulldown. Machine: Lat Pulldown, Lat Pulldown (Close Overhand Grip). Suspension trainer: Suspension Trainer Chin-Up. Resistance bands: Band Assisted Chin-Up, Prone Resistance Band Superman Lat Pulldown.

### What is an easier version of the Commando Pull-Up?

Pull-Up (100% of bodyweight), Bench Assisted Chin-Up (35% of bodyweight).

How we rate exercises: https://seto.fit/guides/methodology/

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