How to Do Commando Pull Up

Commando Pull Up is a back exercise using bodyweight, listed as advanced in the A90 Training Club catalogue.

Primary muscle

Back

Equipment

Bodyweight

Difficulty

Advanced

01 / Move with control

How to perform

How to do Commando Pull Up

  1. 01Stand sideways under the pull-up bar and grip it with one hand in front of the other in an isometric overlap.
  2. 02Pull the body upward while tilting the head to one side of the bar to clear the shoulder.
  3. 03Drive the chest toward the bar and squeeze the shoulder blades together at the top of the rep.
  4. 04Lower the body until the arms are fully extended and switch head sides for the next repetition.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Commando Pull Up

Primary Stabiliser Inactive

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Primary movers

  • Upper back Pulls the shoulder blades together and back.
  • Lats Pulls the arms down and toward the body.

Stabilisers

  • Core Stabilises the spine and transfers force.
  • Lower back Stabilises the spine during lifts and bends.
  • Forearms Grips and stabilises the wrist under load.

03 / A90 Coach

A90 Coach tip

Keep the chest facing the side of the bar rather than the floor to maximize lat engagement and prevent bicep dominance.

Same coaching engine used inside the A90 app

05 / FAQ

Commando Pull Up questions

What muscles does Commando Pull Up work?

Commando Pull Up is catalogued as a back exercise in A90 Training Club, with the back as its primary muscle group.

How do you do Commando Pull Up correctly?

Stand sideways under the pull-up bar and grip it with one hand in front of the other in an isometric overlap. Pull the body upward while tilting the head to one side of the bar to clear the shoulder. Drive the chest toward the bar and squeeze the shoulder blades together at the top of the rep. Lower the body until the arms are fully extended and switch head sides for the next repetition.

What is the A90 coach tip for Commando Pull Up?

Keep the chest facing the side of the bar rather than the floor to maximize lat engagement and prevent bicep dominance.

Is Commando Pull Up suitable for beginners?

Commando Pull Up is rated advanced in the A90 Training Club catalogue.

Do you need equipment for Commando Pull Up?

No. Commando Pull Up is listed as a bodyweight movement in the A90 catalogue, so you can train it with no kit.

A90 Intelligence

Put this into a real plan.

A90 Intelligence programmes commando pull up into a 30, 60 or 90 day plan built around your equipment, then adjusts it as you train.

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