Commando Pull-Ups
A commando pull-up uses a mixed grip on one straight bar: one palm faces you, the other faces away, and your body rises beside the bar rather than directly behind it. Alternating which shoulder approaches the bar makes this a useful anti-rotation and grip variation.
How to do commando pull-ups
- Stand under the bar facing along its length. Place one hand in front of the other with the palms facing opposite directions.
- Hang with the hands close but not overlapping. Brace your trunk and keep your head to one side of the bar.
- Pull until one shoulder approaches the bar, keeping the elbows close to the body.
- Lower under control, then pull the next rep toward the opposite shoulder.
- Change which hand is in front on the next set so both grip positions receive equal work.
Muscles worked
Your lats, upper back and elbow flexors perform the pull. The mixed grip changes the demand between the two arms, while the obliques and other trunk muscles resist rotation. Grip and forearm work is substantial because the hands are close and the body must stay aligned beside the bar.
Common mistakes
- Always using the same grip. Swap the front hand between sets and alternate the finishing shoulder.
- Hitting the head on the bar. Establish your body beside the bar before pulling and keep the path consistent.
- Twisting without control. A small natural rotation is expected; an uncontrolled spin is not.
- Crowding the hands. Leave enough space for both wrists to stay comfortable.
When to use them
Build strict standard reps first. Then use commando pull-ups for two or three moderate sets as variety, not as a test of maximum repetitions. If the mixed grip feels awkward, neutral-grip pull-ups offer a similar palms-facing relationship on dedicated handles. For a larger grip challenge, try towel pull-ups.
See all pull-up variations, review proper pull-up form, or continue with the 50 pull-ups programme.