Instructions

1

Stand facing the pull-up bar with feet shoulder-width apart. Grasp the bar with hands slightly wider than shoulder-width, using an overhand grip (palms facing away). Allow arms to fully extend overhead.

2

Engage your core and maintain a slight knee bend. Create tension in the lats by depressing the shoulder blades slightly. Keep chest up and shoulders back in a neutral position.

3

Initiate the pull by depressing and retracting the scapulae, then drive elbows down and back. Lead with the elbows rather than pulling with the hands. Lower your body with controlled movement, maintaining tension throughout the descent phase.

4

Continue pulling until chin rises above the bar or chest approaches the bar. Squeeze the lats at the peak contraction. Extend arms with control to return to the starting position with full elbow extension.

PRIMARY MUSCLESLatissimus Dorsi

SECONDARY MUSCLESBiceps Brachii, Rhomboid Major, Trapezius, Pectoralis Major

EQUIPMENTBody weight

DIFFICULTYIntermediate

Overview

When programming for Latissimus Dorsi growth, the Commando Pull-up stands out as a highly efficient Strength, Stretching choice. Performing this movement with Body weight forces your stabilizer muscles to work in tandem with the primary movers, translating to functional strength and enhanced muscular endurance.

Benefits

Significantly enhances the structural integrity and power of the Latissimus Dorsi.
Acts as a highly scalable Strength, Stretching movement, perfect for both beginners and elite athletes.
Reduces the likelihood of Back, Waist injuries by reinforcing connective tissue strength.
Improves overall Back, Waist stability and proprioception during heavy loads.

Common Mistakes

Shrugging the shoulders or compensating with secondary muscles rather than isolating the Latissimus Dorsi.
Rushing the repetition tempo instead of focusing on the mind-muscle connection with the Back, Waist.
Using excessive momentum to swing the Body weight rather than controlling the eccentric phase.
Losing core tension, leading to poor spinal alignment and reduced power output.

Pro Tips

Think about pulling from your elbows rather than your hands to better isolate the Latissimus Dorsi and minimize bicep/forearm takeover.

Muscle Anatomy

The primary driver is the Latissimus Dorsi. However, the movement also recruits Biceps Brachii, Rhomboid Major, Trapezius, Pectoralis Major to maintain control of the Body weight.

Beginner Tips

If you are new to the Commando Pull-up, focus on mastering the movement pattern with zero weight before adding Body weight.

Commando Pull-up