Weighted Mixed-grip Pull-up
Muscle Groups: Lats, Traps, Biceps
Weighted 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 Weighted 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 facing away, arms fully extended.
- 2
Engage your core and pull yourself up until your chin is above the bar, squeezing your shoulder blades together.
- 3
Lower yourself back down slowly until your arms are fully extended, maintaining control throughout the movement.
Tips for Success
These tips will help you perform Weighted 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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Avoid swinging or using momentum; focus on controlled movements for better muscle engagement.
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If you feel discomfort in your shoulders, reassess your grip and ensure proper form.
Secondary Muscles
While Weighted 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 Weighted 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 Weighted 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.
