Commando Pull-Up

A pull-up variation done with a staggered grip: the hands sit one in front of the other on the bar and the body is turned sideways, so the head passes beside the bar on each repetition. It demands more from the lats, arms and trunk than a standard pull-up.

How to do it

1. Grip the bar with the hands one in front of the other, palms facing each other, and hang with the arms straight and the body turned sideways.
2. Brace the trunk and pull the shoulder blades down to start the movement.
3. Pull yourself up, driving the elbows down, until your head clears the bar on one side of it.
4. Pause briefly at the top with the chest close to the bar.
5. Lower under control to a full hang.
6. Take the head to the other side of the bar on the next repetition, or swap the hand positions each set.

Tips

• Keep the legs and trunk still; swinging turns the pull into a kip.
• Alternate the sides evenly so both arms and lats do the same work.
• Start with a few repetitions per set: the staggered grip is harder than a regular pull-up.

Muscles

Primary: Biceps, Lats

Secondary: Brachialis, Brachioradialis, Forearm flexors, Obliques, Rhomboids, Traps