How To Do Seated Commando Pull Ups
The Seated Commando Pull Up is a great upper body exercise that targets the back, shoulders, and arms. This exercise can be performed using a resistance band for assistance, making it accessible for beginners. Focus on maintaining proper form throughout the movement to maximize effectiveness and prevent injury.
Step-by-Step Guide to Properly Execute Seated Commando Pull Ups
Starting Position
Sit on the floor with your legs extended in front of you. Loop a resistance band around a sturdy overhead anchor point and hold the ends of the band with both hands, palms facing each other. Keep your back straight and engage your core.
Pulling Phase
Begin by pulling the resistance band down towards your chest while leaning back slightly. Focus on squeezing your shoulder blades together as you pull. Keep your elbows close to your body and avoid using momentum.
Lowering Phase
Slowly release the tension in the band, allowing your arms to extend back to the starting position. Maintain control throughout the movement and avoid letting the band snap back quickly.
Finishing Position
Return to the starting position with your arms fully extended. Ensure your back remains straight and your core is engaged. Take a moment to reset before starting the next repetition.
Seated Commando Pull Ups Workout Plan for All Levels
- Beginner: 2 sets of 5-8 reps, 1 minute rest, 2 times per week
- Intermediate: 3 sets of 8-12 reps, 1 minute rest, 3 times per week
- Advanced: 4 sets of 12-15 reps, 30 seconds rest, 4 times per week
What Are The Benefits Of Seated Commando Pull Ups
- Builds upper body strength
- Targets back, shoulders, and arms
- Improves grip strength
- Enhances core stability
- Prepares for more advanced pull-up variations
Common Mistakes to Avoid
- Using momentum instead of controlled movement - Focus on slow, deliberate pulls.
- Letting the band snap back quickly - Control the release to maintain tension.
- Not engaging the core - Keep your core tight to support your back.
- Pulling too wide - Keep elbows close to your body for better form.
Similar Exercises To Try For Your Workout.
FAQ About Seated Commando Pull Ups
To do seated commando pull-ups, sit on the ground with your legs extended in front of you. Place your hands behind you, fingers pointing toward your body. Lift your body off the ground by pushing through your hands, keeping your core tight. Pull your chest toward your hands as you lift. Lower yourself back down slowly. Repeat this movement for several reps. Focus on using your arms and core to control the motion.
Seated commando pull-ups mainly work your back muscles, especially the latissimus dorsi. They also engage your biceps, shoulders, and core. This exercise helps build upper body strength and improves your ability to pull yourself up. It’s a great way to develop muscle and stability in your arms and back.
Seated commando pull-ups help build upper body strength, especially in your back, shoulders, and arms. They improve your grip strength and core stability since you need to engage your core to stay balanced. This exercise also enhances your overall body control and coordination. It's a great way to work on your pull-up technique while reducing strain on your lower body.
Yes, seated commando pull-ups can help improve your upper body strength. They target your back, shoulders, and arms. By doing this exercise, you build muscle and increase your strength. It also helps with your grip and core stability. As you get stronger, you can do more challenging exercises, which will further improve your overall upper body strength.
