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Commando Pull-Up

An advanced variation targeting lats and core with a side-to-side motion.

Commando pull-ups are an advanced compound exercise that targets the lats and core while adding a rotational challenge.

Body Part: Back
Level: Advanced
Muscles: Lats
Core
Modality: Compound
Direction: Pull
Equipment: Pull-up bar
Goal: Strength
,
Endurance

How to do:

1. Grip the pull-up bar with both hands in line, palms facing each other. 2. Hang with your arms fully extended and your body straight. 3. Pull yourself up to one side, bringing your head above the bar. 4. Lower yourself back down in a controlled motion. 5. On the next rep, pull yourself up to the opposite side. 6. Repeat for 8–10 reps per set. 7. Complete 3-4 sets.

Tips:

- Keep your core tight to control rotational movement. - Use a neutral grip to reduce wrist strain. - Focus on a controlled motion to maximize muscle engagement. - Exhale as you pull up and inhale as you lower down.

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