What muscles does the Commando Pull-Up work?

The Commando Pull-Up mainly works the lats and biceps.

What equipment do you need for the Commando Pull-Up?

None: it is a bodyweight exercise.

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

For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets. For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9). Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.

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

Band Lat Pulldown, Barbell Bent-Over Row, Barbell Rack Chin and Barbell Underhand Bent-Over Row work the same main muscle.

Commando Pull-Up

Grip the bar in line with the body and pull up to alternating sides of the head each rep.

Get started

See your setup in four steps

Demo video from YouTube, played in its own player.

Muscles worked: Lats, Biceps
Equipment: Bodyweight
Movement: Pull

Sets and reps

For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets.
For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9).
Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.

General ranges, not medical advice. Stop if anything hurts.

Alternatives

Other exercises for the lats, for when the bodyweight is taken or you want a change.

Questions

What muscles does the Commando Pull-Up work?: The Commando Pull-Up mainly works the lats and biceps.
What equipment do you need for the Commando Pull-Up?: None: it is a bodyweight exercise.
How many sets and reps of the Commando Pull-Up?: For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets. For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9). Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.
What can I do instead of the Commando Pull-Up?: Band Lat Pulldown, Barbell Bent-Over Row, Barbell Rack Chin and Barbell Underhand Bent-Over Row work the same main muscle.

Program it for your clients

Coaches add the Commando Pull-Up to any workout in CoachVana, set the sets, reps, load and rest, and clients see this demo as they train.

Get started

Your first 3 clients are free. 0% commission on everything you sell.