Commando pull-up
In the commando pull-up you stand sideways to the bar, with one hand in front of it and one behind. You pull your head up past the bar on one side. It trains your lats and biceps, while your obliques, abs, upper back and forearms stop you from twisting. The mixed grip changes the angle of the pull. Switch sides every rep or every set so both sides work equally. If you cannot do a standard Pull-up yet, build that first.
Add it to a workout in the app
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How to do it
- Grip the bar with one hand in front and one behind, the bar beside your head.
- Hang with straight arms and draw your shoulders down.
- Pull up until your head passes the bar on one side.
- Lower slowly until your arms are straight, and switch sides on the next rep.
Form tips
- Bar beside your head, one hand in front, one behind.
- Pull up until your head passes the bar.
- Lower with control and switch sides each rep.
Common mistake
- Always pulling up on the same side.