Mixed-grip Pull-up
Muscle Groups: Lats, Traps, Biceps
Mixed-grip Pull-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 Pull-up with proper form and technique.
- 1
Start by hanging from a pull-up bar with one palm facing you and the other palm away, hands about shoulder-width apart.
- 2
Engage your core and pull your chest towards the bar, keeping your elbows close to your body.
- 3
Lower yourself back down slowly until your arms are fully extended, then repeat.
Tips for Success
These tips will help you perform Mixed-grip Pull-up safely and effectively while maintaining proper form.
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Keep your shoulders down and away from your ears to avoid strain.
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Don’t swing your legs; maintain a steady movement to protect your back.
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Avoid using momentum; focus on controlled pulls for better strength building.
Secondary Muscles
While Mixed-grip Pull-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 Pull-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 Pull-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.
