Mixed-grip Chin-up
Muscle Groups: Lats
Mixed-grip Chin-up focuses on Lats, with Biceps, Upper Back, Forearm 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
Hang from a pull-up bar with a wide, mixed grip, one hand pronated and the other supinated.
- 2
Engage your back and arm muscles to pull your body upward, driving your elbows down towards your sides.
- 3
Continue pulling until your chin clears the bar.
- 4
Slowly lower your body back down to the starting position with controlled movement, extending your arms fully to complete the repetition.
Secondary Muscles
While Mixed-grip Chin-up primarily targets Lats , this exercise also activates several secondary muscle groups during the movement. These supporting muscles include Biceps, Upper Back, Forearm . 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.
