Mixed-grip Pull-up
Muscle Groups: Lats
Mixed-grip Pull-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 Pull-up with proper form and technique.
- 1
Hang from a pull-up bar with a mixed grip, one palm facing you and the other facing away. Your hands should be wider than shoulder-width apart.
- 2
Pull your body upward by engaging your back and arm muscles until your chin clears the bar.
- 3
Slowly lower your body back down to the starting position with your arms fully extended.
Secondary Muscles
While Mixed-grip Pull-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 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.
