Commando Pull Up
A step-by-step form guide from the Ægir Iron exercise library: how to do the lift, what to watch for, and the muscles it trains.
- Equipment
- Pull-Up Bar
HOW TO PERFORM
- Stand under the bar so it runs from front to back above your head, and take it with both hands close together, one in front of the other, palms facing each other.
- Hang at full stretch with the body still.
- Pull up, bringing the head to one side of the bar until the chin clears it.
- Lower under control to a full hang, then pull to the other side of the bar on the next rep.
FORM TIPS
- Alternate sides every rep and swap which hand is in front between sets, so both sides get the same work.
- The body wants to twist under a close grip. Brace the abs and keep the legs still.
TARGET MUSCLES
Primary
- Lats
Secondary
- Biceps
- Forearms
- Traps
Log it in Ægir Iron to track your PRs and estimated 1RM, and to see the sets each muscle gets every week. Free for individual lifters.