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Exercise 0627 · REF T8UpLkb

Mixed Grip Chin-Up exercise animation

Mixed Grip Chin-Up

Category
Back
Equipment
Body Weight
Target
Lats

Using one palm-up and one palm-down grip on a chin-up changes the pulling angle for each arm slightly, which some lifters find shifts a bit more emphasis onto one side of the back and biceps than a symmetrical grip would. A useful grip variation once standard chin-ups feel too easy.

How to Do the Mixed Grip Chin-Up

  1. Grab the pull-up bar with an underhand grip (palms facing towards you) and your hands slightly wider than shoulder-width apart.
  2. Hang from the bar with your arms fully extended and your feet off the ground.
  3. Engage your back muscles and pull your body up towards the bar, leading with your chest.
  4. Continue pulling until your chin is above the bar.
  5. Pause for a moment at the top, then slowly lower your body back down to the starting position with control.
  6. Repeat for the desired number of repetitions.

Muscles Worked

The Mixed Grip Chin-Up primarily targets the Lats, with Biceps as the primary synergist muscle group, along with the Forearms.

More Back Exercises

Alternate Lateral Pulldown Alternate Lateral Pulldown Cable · Lats Archer Pull Up Archer Pull Up Body Weight · Lats Assisted Parallel Close Grip Pull-Up Assisted Parallel Close Grip Pull-Up Leverage Machine · Lats Assisted Pull-Up Assisted Pull-Up Leverage Machine · Lats Assisted Standing Chin-Up Assisted Standing Chin-Up Leverage Machine · Lats Assisted Standing Pull-Up Assisted Standing Pull-Up Leverage Machine · Lats

More Lats Exercises

Back Pec Stretch Back Pec Stretch Body Weight · Lats Band Assisted Pull-Up Band Assisted Pull-Up Band · Lats Band Close-Grip Pulldown Band Close-Grip Pulldown Band · Lats Band Fixed Back Close Grip Pulldown Band Fixed Back Close Grip Pulldown Band · Lats Band Fixed Back Underhand Pulldown Band Fixed Back Underhand Pulldown Band · Lats Band Kneeling One Arm Pulldown Band Kneeling One Arm Pulldown Band · Lats

Equipment Alternatives

Don't have body weight? These target the same lats with different equipment.

Alternate Lateral Pulldown Alternate Lateral Pulldown Cable · Lats Assisted Parallel Close Grip Pull-Up Assisted Parallel Close Grip Pull-Up Leverage Machine · Lats Band Assisted Pull-Up Band Assisted Pull-Up Band · Lats Barbell Bent Arm Pullover Barbell Bent Arm Pullover Barbell · Lats

FAQ

What muscles does the Mixed Grip Chin-Up work?
The Mixed Grip Chin-Up primarily targets the lats, with the biceps and forearms assisting.
What equipment do I need for the Mixed Grip Chin-Up?
The Mixed Grip Chin-Up is done with no equipment — just body weight.
What's a good alternative to the Mixed Grip Chin-Up?
If you don't have access to the space or setup it needs, the Alternate Lateral Pulldown targets the same lats using cable instead.