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
Stand beneath a pull-up bar and grasp it with a mixed grip, placing one hand in an overhand (pronated) position and the other in an underhand (supinated) position.
- 2
Hang from the bar with your arms fully extended, feet off the ground, and shoulders engaged.
- 3
Initiate the pull by squeezing your shoulder blades together and pulling your elbows down towards your sides.
- 4
Continue pulling yourself upward until your chin clears the bar or your chest touches the bar.
- 5
Slowly lower yourself back down to the starting position with controlled movement, fully extending your arms.
- 6
Repeat the movement, alternating which hand is in the overhand and underhand position for each set.
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.
