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
Attach a weight to a dip belt around your waist, or secure a dumbbell between your feet.
- 2
Grab a pull-up bar with a mixed grip, placing one hand with an overhand grip and the other with an underhand grip, hands roughly shoulder-width apart.
- 3
Hang freely from the bar with your arms fully extended and your body straight.
- 4
Engage your back and arm muscles to pull your chest up towards the bar.
- 5
Continue pulling until your chin clears the bar.
- 6
Slowly lower your body back down to the starting position with controlled movement.
- 7
Fully extend your arms at the bottom, returning to a dead hang, before starting the next repetition.
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.
