How To Do Assisted Commando Pull Ups
Assisted Commando Pull Ups are a vertical pulling exercise that targets the lats, upper back, arms, and grip. This variation uses assistance from a band or partner to reduce load, making it easier to learn the commando style pull up where the body is turned sideways. Proper form is important to build balanced strength on both sides and protect the shoulders and elbows.
Step-by-Step Guide to Properly Execute Assisted Commando Pull Ups
Starting Position
Set a pull up bar above head height and add a resistance band or partner support for assistance. Grip the bar with one hand in front of your face and the other behind it, palms facing each other. Hang with arms straight, shoulders active, core tight, and legs slightly bent or crossed.
Pulling Phase
Begin by pulling your chest upward while keeping your body turned sideways to the bar. Drive the elbows down and back, focusing on pulling with your back rather than the arms. Use the assistance to keep the movement smooth and controlled as your head moves past one side of the bar.
Returning Phase
Lower yourself slowly back to the dead hang. Keep tension in your shoulders and avoid dropping quickly. Maintain control through the full range of motion.
Finishing Position
Return to the starting hang with arms fully extended and shoulders engaged. Complete all reps on one side, then switch hand positions to work the other side evenly.
Assisted Commando Pull Ups Workout Plan for All Levels
Beginner: 2 sets of 5 to 6 reps per side, 2 to 3 minutes rest, 2 times per week
Intermediate: 3 sets of 6 to 8 reps per side, 2 to 3 minutes rest, 3 times per week
Advanced: 4 sets of 8 to 10 reps per side, 2 to 3 minutes rest, 4 times per week
What Are The Benefits Of Assisted Commando Pull Ups
• Builds unilateral pulling strength
• Improves grip and forearm control
• Helps prepare for strict commando and one arm pull ups
• Develops shoulder stability through different angles
• Supports balanced upper body strength
Common Mistakes to Avoid
• Pulling unevenly: not switching sides leads to strength imbalances
• Using momentum: swinging reduces back engagement and control
Similar Exercises To Try For Your Workout
• Assisted Pull Ups
• Mixed Grip Pull Ups
• Archer Pull Ups
FAQ About “Assisted Commando Pull Ups”
Yes, this exercise can be good for beginners. The assistance helps take some weight off your arms. This makes the movement easier to control. It also helps beginners learn how to pull their body up safely.
Yes, you can modify it if it feels too hard. You can use more assistance with a band or your feet. You can also do fewer reps or move slower. These changes help your body get stronger over time.
Most people start to feel stronger after a few weeks. This happens if you practice it a few times each week. Your grip and arms may feel stronger first. Visible changes can take longer and depend on consistency.
You should feel it mostly in your arms and upper back. Your shoulders and grip should also be working. Your core may feel tight as you hold your body steady. This means you are doing it correctly.
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