Commando pull-up
Backintermediaterepspull-up bar
A pull-up on a bar that runs from front to back above the head, with the hands close together one in front of the other: the body pulls up so the head passes to one side of the bar, lowers, and on the next rep the head passes to the other side.
How to do it
- Stand under the bar so that it runs from your front to your back; grip it with both hands close together, one in front of the other, palms facing each other.
- Hang with straight arms, feet off the floor and legs together; brace the core and draw the shoulder blades down.
- Pull up, moving the head to the left of the bar, until the chin is above the bar with the bar beside the head.
- Lower slowly to straight arms.
- On the next rep the head passes to the right of the bar. Switch which hand is in front each set.
Muscles worked
avambracci, obliqui, addominali, trapezi, dorsali, bicipiti