Shoulders
Commando Pull-Ups
A functional variation that targets the lats and biceps while challenging your grip and core stability.
How to perform.
Follow the sequence — setup is half the lift.
Stand sideways beneath the pull-up bar so it runs perpendicular to your shoulders.
Grip the bar with one hand in front of the other using an overhand-underhand or neutral staggered grip.
Pull your body upward by driving your elbows down, shifting your head to one side of the bar as you reach the top.
Squeeze your shoulder blades and engage your core to prevent your body from rotating or swinging.
Lower your body back to a full dead hang under control to complete the repetition.
Switch your head position to the opposite side of the bar on the next rep to ensure balanced muscular development.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Rotating the torso excessively rather than staying square to the bar.
- Failing to reach full extension at the bottom of the movement.
- Using momentum or 'kipping' to clear the bar height.
- Neglecting to switch hand placement between sets for symmetry.
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.