Mixed-grip Chin-up
Muscle Groups: Lats, Traps, Biceps
Mixed-grip Chin-up focuses on Lats, Traps, Biceps, with Forearm, Shoulders working as supporting muscles.
How to Perform
Follow these step-by-step instructions to perform Mixed-grip Chin-up with proper form and technique.
- 1
Stand below a pull-up bar and grab it with one hand in overhand grip and the other in underhand grip, hands about shoulder-width apart.
- 2
Hang with arms fully extended, keeping your shoulders relaxed and core engaged.
- 3
Pull yourself up by bending your elbows, leading with your chest until your chin is above the bar.
- 4
Lower yourself back down to the starting position with control.
Tips for Success
These tips will help you perform Mixed-grip Chin-up safely and effectively while maintaining proper form.
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Keep your shoulders down and back to avoid straining your neck.
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Do not swing your body; use your muscles to control the movement up and down.
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Start with a lower number of reps and gradually increase as you get stronger.
Secondary Muscles
While Mixed-grip Chin-up primarily targets Lats, Traps, Biceps , this exercise also activates several secondary muscle groups during the movement. These supporting muscles include Forearm, Shoulders . Engaging these secondary muscles helps stabilize your body throughout the exercise, improves overall coordination, and contributes to balanced muscle development.
Related Exercises
If you enjoyed Mixed-grip Chin-up, you might also want to try these related exercises that target similar muscle groups.
These exercises work the same primary muscles as Mixed-grip Chin-up, making them excellent alternatives for variety in your training program or complementary movements to include in the same workout session. Mixing different exercises that target similar muscle groups helps prevent plateaus, reduces overuse injuries, and keeps your workouts engaging and effective.
