This exercise involves performing a pull up while keeping one arm straight and extended above the head, similar to a military commando crawling under barbed wire. It targets the back, shoulders, and arms, and requires significant upper body strength and control.
Type
Strength
Equipment
No Equipment
Difficulty
Intermediate
Key Benefits
- Targets multiple muscle groups including back, biceps, and shoulders
- Improves grip strength and forearm endurance
- Increases overall upper body strength and muscle definition
- Challenges core stability and balance
- Can be modified for different fitness levels by adjusting the number of reps or using assistance bands
How to perform
- Find a pull-up bar and grip it with your palms facing away from you, shoulder-width apart.
- Engage your core and pull your shoulder blades down and back.
- Begin to pull yourself up towards the bar, leading with your chest.
- As you pull up, bring one knee towards your chest and twist your torso towards that knee.
- Lower yourself back down to the starting position and repeat on the other side.
- Continue alternating sides with each repetition.
FRONT VIEW
BACK VIEW
Biceps
Primary
Forearms
Primary
Back
Primary
Traps
Primary
Abs
Secondary