Seated Commando Pull-up

The Seated Commando Pull-up is an intense upper body exercise that primarily targets the muscles of the back, shoulders, and arms. It is a modified version of the regular pull-up, making it suitable for those who may not have the strength yet to perform the exercise with their full body weight. This exercise can be done using a pull-up bar or a sturdy door-frame mounted bar at home or at the gym. One of the major benefits of the Seated Commando Pull-up is that it helps to develop strong back muscles, which are essential for maintaining good posture and preventing back pain. It also works the muscles in the arms and shoulders, helping to increase upper body strength and stability. Additionally, this exercise engages the core muscles as they work to support the body throughout the movement. To perform the Seated Commando Pull-up, you begin by sitting on the floor under the pull-up bar. Grasp the bar with an overhand grip, hands slightly wider than shoulder-width apart. Keep your legs extended in front of you, feet flat on the floor. From this starting position, engage your upper back muscles and pull yourself up towards the bar, leading with your chest. Aim to bring your chin above the bar before slowly lowering yourself back down to the starting position in a controlled manner. By incorporating the Seated Commando Pull-up into your workout routine, you can effectively strengthen and tone your upper body, improve your grip strength, and enhance overall muscle definition. Remember to start with a weight or assistance level that is appropriate for your fitness level, gradually increasing the difficulty as you become stronger and more confident in your abilities.

Instructions

• Sit on a stable chair or bench with your feet firmly planted on the ground.
• Place your hands on the edge of the chair or bench, slightly wider than shoulder-width apart.
• Straighten your arms and lift your body off the chair or bench, supporting your weight with your arms.
• Engage your core and squeeze your shoulder blades together as you pull your chest towards the edge of the chair or bench. Keep your elbows close to your body throughout the movement.
• Pause at the top of the movement, making sure to keep your shoulders down and away from your ears.
• Lower your body back down to the starting position with control and repeat for the desired number of repetitions.

Tips & Tricks

• Engage your core muscles by pulling your belly button toward your spine.
• Inhale deeply before initiating the pull-up, and exhale forcefully as you pull yourself up.
• Focus on maintaining proper form throughout the exercise, especially your back posture.
• To gain more strength and control, perform negative repetitions by slowly lowering yourself down.
• Incorporate resistance bands or assistive devices to gradually increase your strength and progress to unassisted pull-ups.
• Gradually increase the number of repetitions and sets as you become more comfortable with the exercise.
• Ensure that your grip is wide enough to target your back muscles but not too wide to cause discomfort or strain on your shoulders.
• Don't rush the movement – focus on the quality of each pull-up rather than the quantity.
• Challenge yourself by increasing the tempo of the pull-ups, aiming for controlled and explosive movements.
• Include other back exercises in your workout routine to strengthen the supporting muscles.