Pull
Pull
Commando Pull-ups
Intermediate
Level 58/100
Commando pull-ups use a neutral grip on a single bar (hands one in front of the other, like gripping a rifle). Each rep, you alternate which side of the bar the head clears, so each side of the body works slightly asymmetrically.
LevelIntermediate
Sets3-4 × 5-10 reps
Rest2 min
EquipmentPull-up bar
Execution
Grip the bar with one hand ahead of the other (neutral, palms facing). From the hang, pull up clearing the head to one side of the bar. Lower. Next rep, clear the other side. Alternate which hand is forward between sets to balance the work.
Extra muscles
Obliques work hard to stop the body from rotating during the asymmetric pull. The biceps on the forward side also works at a different angle.
Controlled asymmetry
Introduces mild unilateral vertical pulling—good prep for archer pull-ups and eventually the OAPU.
USE: Excellent variety for intermediates with a solid pull-up base.
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