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
Attach a weight plate to a dip belt around your waist.
- 2
Grab the pull-up bar with a mixed grip, one palm facing you (supinated) and the other palm facing away (pronated), hands shoulder-width apart.
- 3
Hang freely from the bar with your arms fully extended, shoulders relaxed, and feet off the ground.
- 4
Engage your core and pull your body upwards by driving your elbows down towards your hips.
- 5
Continue pulling until your chin clears the bar, keeping your chest up and shoulders down.
- 6
Slowly lower your body back down to the starting position with controlled movement, fully extending your arms.
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.
