Commando Pull-Up

Advanced pull Pull-Up Bar

Neutral grip pull-up with one hand in front of the other on the bar. Alternate which side the head goes to each rep. Builds unilateral pulling and core stability.

Easier Variations

Pull-Up Hammer Grip Pull-Up Narrow Grip Pull-Up

Next Step

Archer Pull-Up Typewriter Pull-Up

Coaching Cues

Hands staggered — one in front, one behind on the bar

Pull to alternate sides — left ear to bar, then right ear

Keep the body from rotating as much as possible

Controlled descent to a full hang