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Mixed Grip Chin-Up

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Back

Equipment

Body Weight

Target

Lats

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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. 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.

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 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.

Alternate Lateral Pulldown Cable · Lats Assisted Parallel Close Grip Pull-Up Leverage Machine · Lats Band Assisted Pull-Up Band · Lats 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.