Mixed Grip Chin
Muscles worked
Instructions
- 1Using a spacing that is just about 1 inch wider than shoulder width, grab a pull-up bar with the palms of one hand facing forward and the palms of the other hand facing towards you. This will be your starting position.
- 2Now start to pull yourself up as you exhale. Tip: With the arm that has the palms facing up concentrate on using the back muscles in order to perform the movement. The elbow of that arm should remain close to the torso. With the other arm that has the palms facing forward, the elbows will be away but in line with the torso. You will concentrate on using the lats to pull your body up.
- 3After a second contraction at the top, start to slowly come down as you inhale.
- 4Repeat for the recommended amount of repetitions.
- 5On the following set, switch grips; so if you had the right hand with the palms facing you and the left one with the palms facing forward, on the next set you will have the palms facing forward for the right hand and facing you for the left.
table_chartRecommended sets and reps
These ranges vary depending on your training goal — adjust the load accordingly.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| boltStrength | 4–5 | 3–6 | 3–5 min |
| fitness_centerHypertrophy | 3–4 | 8–12 | 90 s |
| timerEndurance | 2–3 | 15–20 | 30–45 s |
About Mixed Grip Chin
The mixed grip chin is performed like a standard pull-up, but with one hand pronated (palm forward) and the other supinated (palm facing you). This asymmetry slightly changes the muscle emphasis on each side: the supinated arm leans more on the back muscles, while the pronated arm shifts more toward the lats through a different elbow path. It's a useful variant for training both grip patterns at once, often used by strength athletes since the mixed grip is standard practice on the deadlift.
check_circleBenefits
- check_circleTrains both grip patterns (pronated and supinated) at the same time
- check_circleEngages the back and lats with a different emphasis on each side
- check_circlePrepares the mixed grip used in heavy deadlifting
- check_circleAdds variety to break through a plateau in standard pull-ups
lightbulbExecution tips
- lightbulbKeep the supinated arm's elbow close to the torso during the pull
- lightbulbAlternate hand positions each set to balance the work evenly
- lightbulbFocus on squeezing the back at the top, not just pulling with the arms
- lightbulbControl the descent to fully stretch the lat at the bottom
warningCommon mistakes
- warningAlways keeping the same hand pronated and skipping the alternation
- warningPulling only with the arms without engaging the back
- warningSwinging the body to cheat the rep instead of pulling strictly
- warningNot lowering to full extension between reps
helpFrequently asked questions
Should I alternate hands every set?expand_more
Yes, it's recommended to balance the work evenly between both sides of the body over time.
Is this variant harder than a standard pull-up?expand_more
It requires good coordination and an already strong back, which is why it's rated expert level; it's best to master high-volume standard pull-ups first.
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