Back · Bodyweight
Commando Pull-up
How to do the commando pull-up, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Advanced
- Logged as
- Weighted reps
- Movement
- VerticalPull
- Mechanic
- Compound
How to do it
Grip the bar with both palms facing each other, hands close together so your head passes to one side of the bar. From a dead hang, pull up and bring your head to one side of the bar, lower, then pull again and pass your head to the other side. Alternate sides each rep.
- 1Lats and upper back driving each pull as you angle your head past the bar
- 2Obliques and core bracing to control the side-to-side lean
- 3Biceps assisting and a firm squeeze at the top of each rep
Common mistakes
- Do not kip or swing to throw yourself over the bar
- Avoid shrugging up into your ears
- Do not let your hips twist or sag, stay tight as one unit
Muscles worked
The commando pull-up mainly works the lats and biceps, with the forearms, lower traps, obliques, mid traps, upper abs, lower abs, and rear delts assisting.
- LatsPrimary
- BicepsPrimary
- ForearmsSupport
- Lower TrapsSupport
- ObliquesSupport
- Mid TrapsSupport
- Upper AbsSupport
- Lower AbsSupport
- Rear DeltsSupport
- Upper TrapsMinor
Kovo programs the commando pull-up for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More back exercises
- How to do the archer pull-up
- How to do the resistance band assisted pull-up
- How to do the machine assisted pull-up
- How to do the back extension bench back extension
- How to do the machine back extension
- How to do the back lever
Last reviewed June 2026.