Commando Pull-Up
Gym Exercise Card
Equipment
Commando pull-ups are a variation of the traditional pull-up, focusing on unilateral upper body strength. They are performed with a side-on grip, engaging core and back muscles uniquely. This exercise enhances grip strength and builds a balanced upper body, targeting both arms alternately.
How to do it
- Stand beneath a pull-up bar with feet shoulder-width apart.
- Grasp the bar overhand with one hand in front of the other, palms facing each other.
- Pull your body up towards the bar until your chin clears it.
- Lower yourself back down slowly to the starting position.
- Alternate which hand is in front with each repetition.
Muscles worked
Primary Biceps Brachii Latissimus Dorsi
Secondary Brachialis Rhomboids Trapezius Upper Fibers
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