Mixed-Grip Chin-Up
Challenge your strength with Mixed-Grip Chin-Ups! A powerful upper-body exercise targeting back & arms. Great for building functional fitness.
The Mixed-Grip Chin-Up is a compound exercise that mainly works the back and biceps, with help from the shoulders. You'll need: pull up bar.
Required Equipment
Mixed-Grip Chin-Up Muscles Worked
Primary
Lats (latissimus dorsi); Biceps (biceps brachii)
Secondary
Rhomboids (Shoulder Blade) (rhomboids, major & minor); Rear Shoulder (Delts) (posterior deltoid)
Mixed-Grip Chin-Up Variations and Alternatives
How to do the Mixed-Grip Chin-Up
Positioning:
Stand directly under the pull-up bar.
Reach up and grab the bar with both hands.
Use a supinated grip (palms facing you) with one hand.
Use a pronated grip (palms facing away) with the other hand.
Your hands should be placed slightly wider than shoulder-width apart.
Hang from the bar with your arms fully extended and your feet off the ground.
Engage your core and keep your body straight throughout the movement.
Movement:
Begin by pulling your body upward by bending your elbows. Focus on squeezing your shoulder blades together.
Continue pulling until your chin is above the bar.
Hold the top position for a brief moment.
Slowly lower your body back to the starting position, fully extending your arms.
Repeat the movement for the desired number of repetitions.
Tips for Beginners:
If you struggle to perform a full chin-up, consider using an assistive band or focusing on negatives (lowering slowly from the top position).
Keep your movements controlled to avoid swinging.
Ensure your grip feels comfortable; adjust your hand positions if needed.
Breathe out as you pull up and inhale as you lower down.
Mixed-Grip Chin-Up FAQs
What muscles does the Mixed-Grip Chin-Up work?
The Mixed-Grip Chin-Up mainly works the back and biceps, with help from the shoulders. The main muscles are the latissimus dorsi and biceps brachii.
What equipment do you need for the Mixed-Grip Chin-Up?
Pull up bar.
Is the Mixed-Grip Chin-Up a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Mixed-Grip Chin-Up go on?
It belongs on pull day in a push/pull/legs routine.
What are some Mixed-Grip Chin-Up variations and alternatives?
Similar exercises include the Assisted Close-Grip Underhand Chin-Up, Band Assisted Chin-Up, Muscle Bar Up and Chin-Up.
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