Weighted Mixed-grip Chin-up
Muscle Groups: Lats, Traps, Biceps
Weighted 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 Weighted Mixed-grip Chin-up with proper form and technique.
- 1
Stand under a pull-up bar and grasp it with one hand in an overhand grip (palms facing away) and the other hand in an underhand grip (palms facing towards you).
- 2
Engage your core, hang with your arms fully extended and feet off the ground.
- 3
Pull your body up until your chin is above the bar, keeping your elbows close to your body.
- 4
Lower yourself back to the starting position with control, ensuring your arms are fully extended before the next rep.
Tips for Success
These tips will help you perform Weighted Mixed-grip Chin-up safely and effectively while maintaining proper form.
-
Keep your shoulders down and back to avoid straining them.
-
Do not swing your body; use a controlled movement to engage your muscles properly.
-
Avoid using excessive weight that compromises your form or increases the risk of injury.
Secondary Muscles
While Weighted 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 Weighted 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 Weighted 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.
