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 beneath a pull-up bar and grip it with one hand in an underhand (supinated) grip and the other hand in an overhand (pronated) grip, hands about shoulder-width apart.
- 2
Hang from the bar with your arms fully extended, shoulders relaxed, and feet off the ground.
- 3
Engage your lats and biceps to pull your body upwards, leading with your chest.
- 4
Continue pulling until your chin clears the bar, keeping your elbows tucked close to your body.
- 5
Slowly lower your body back down to the starting position with controlled movement, fully extending your arms.
- 6
Repeat the movement, alternating which hand uses the underhand grip for each set.
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.
