Mixed Grip Chin-up

A pull-up variation that builds functional strength and corrects imbalances by using different grips for each hand simultaneously.

Exercise Details

Level: Intermediate
Body Area: upper
Type: isolation
Mechanics: Compound

Required Equipment

Pull-up Bar

Target Muscle Groups

Primary

Back

Secondary

Biceps

Setup

Grip the bar with one hand pronated and the other supinated. Hang with arms extended and core braced.

Instructions

1. Pull your body upward until your chin clears the bar.
2. Squeeze the lats and biceps.
3. Lower slowly to a full stretch.
4. Switch grip positions between sets.
5. Maintain a stationary torso.

Common Mistakes

1. Swinging.
2. Shrugging at the top.
3. Not reaching full extension.

Alternative Exercises

Zottman Curl

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Wide Grip Behind the Neck Pulldown

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An advanced lat-building variation that isolates the upper back. It requires significant shoulder mobility and emphasizes the outer fibers of the lats.

Wide Grip Behind the Neck Pull-Up

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Weighted Lying Twist

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Underhand Pulldown

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Twin Handle Parallel Grip Lat Pulldown

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A back exercise using two separate handles to allow for a neutral grip. This variation is shoulder-friendly and builds significant mid-back thickness.