Commando Pull-up

Back, Biceps, Forearms, CorePull-Up Bar

A pull-up variation where you stand parallel to the bar using a narrow neutral grip. It works your back, biceps, and forearms while demanding strong core activation to prevent twisting.

How to do it

1Grip the bar with hands touching or staggered close together along the bar.

2Hang with straight arms, locking your core to stop any swinging or twisting.

3Pull yourself up, driving elbows down and moving your head to one side of the bar.

4Lift until your shoulder touches the bar.

5Lower down smoothly to the starting position under control.

6Repeat on the next rep, bringing your head to the opposite side of the bar for balanced development.

Common mistakes

Kicking hips or legs — removes tension from the upper-body muscles.

Cutting the bottom range short — prevents a full stretch in the lats.

Jerking into the pull — strains shoulder joints and tendons.

Breathing

Exhale on the pull up, inhale on the smooth descent.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.