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Mixed Grip Chin-Up

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.

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Also known as: Mixed Grip Chinup

Category

Back

Equipment

Body Weight

Target

Lats

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Exercise reference published by PlanWorkouts; see our editorial standards.

How to Do the Mixed Grip Chin-Up

1. Grip the pull-up bar with an underhand grip (palms facing toward 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 toward the bar, leading with your chest.
4. Continue pulling until your chin is above the bar.
5. Pause briefly at the top, then slowly lower your body back down to the starting position with control.
6. Execute the desired number of reps with smooth cadence and consistent focus on the lats.

Technique & Form Tips

Execute the movement by bending the elbows to pull the body toward the bar or the attachment toward the torso. Movement depends on the specific setup, emphasizing the vertical plane of the pull.

Common Mistakes to Avoid

• Excessive leaning: Adjust your posture to focus on the intended vertical path of the pull.
• Jerking into the pull: Start the pull smoothly rather than using a sudden yank or swing.
• Using the wrong attachment path: Check the demonstrated grip and path before starting. Front and rear variations have different setups; do not force an uncomfortable position.

How to Breathe During This Exercise

Inhale and exhale consistently as you perform the pull.

Comfort and Control

Choose a load and range you can control. Stop if the movement causes pain. If discomfort persists, stop and ask a qualified professional about an appropriate exercise and range.

General guidance: Mayo Clinic on weight-training technique. Follow the specific movement steps above for this variation.

Muscles Worked

The Mixed Grip Chin-Up mainly targets your Lats, with your Biceps helping support the movement, along with your Forearms.

More Back Exercises

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

More Lats Exercises

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

Equipment Alternatives

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

Band Assisted Pull-Up Band · Lats Cable Bar Lateral Pulldown Cable · Lats Lever Assisted Chin-Up Leverage Machine · Lats Weighted Close Grip Chin-Up On Dip Cage Weighted · Lats

FAQ

What muscles does the Mixed Grip Chin-Up work?

The Mixed Grip Chin-Up mainly works your lats. It also helps strengthen your biceps and forearms. Using good, smooth form makes sure you work the right muscles and avoid unnecessary strain on your joints.

What equipment do I need for the Mixed Grip Chin-Up?

You do the Mixed Grip Chin-Up with no equipment — just body weight. Make sure your equipment is set up safely before starting. If you work out at home or have limited gear, check out our alternative exercises below.

What form mistake should I watch for on the Mixed Grip Chin-Up?

One mistake to watch for is excessive leaning: Adjust your posture to focus on the intended vertical path of the pull.. Use a comfortable range and a controlled return; reduce the load if you cannot maintain the demonstrated setup.

How many sets and reps should I perform on the Mixed Grip Chin-Up?

To build muscle size, aim for 3 to 4 sets of 8 to 12 reps with 90 to 120 seconds of rest. To build pure strength, focus on 4 to 5 sets of 3 to 6 heavier reps with 2 to 3 minutes of rest.

What's a good alternative to the Mixed Grip Chin-Up?

The Band Assisted Pull-Up trains your lats with band and a similar movement pattern. Review its form guide before substituting it, since setup and range of motion can differ.