TETSUAssisted Pull-Up vs Mixed Grip Chin-Up
The Assisted Pull-Up and the Mixed Grip Chin-Up both train the lats as their primary muscle. The Assisted Pull-Up uses a machine while the Mixed Grip Chin-Up is bodyweight-based (a bar, rings or a station). Here is how they compare and when to pick each.
Side-by-side comparison
| Assisted Pull-Up | Mixed Grip Chin-Up | |
|---|---|---|
| Primary muscle | lats | lats |
| Body part | back | back |
| Supporting muscles | biceps and forearms | biceps and forearms |
| Equipment | machine | bodyweight |
| Steps in our guide | 7 | 6 |
How each one starts
Assisted Pull-Up — first steps
- Adjust the machine to your desired weight and height settings.
- Grasp the handles with an overhand grip, slightly wider than shoulder-width apart.
Mixed Grip Chin-Up — first steps
- Grab the pull-up bar with an underhand grip (palms facing towards you) and your hands slightly wider than shoulder-width apart.
- Hang from the bar with your arms fully extended and your feet off the ground.
Full step-by-step guides are linked below.
Which should you choose?
The Assisted Pull-Up fixes the movement path so you can push close to failure with less skill demand. The Mixed Grip Chin-Up needs only a sturdy bar, rings or a station and scales through leverage, tempo and reps. If your gym has both options, neither is a wrong choice: pick the one that feels strongest through a full range, and swap after 6 to 8 weeks to keep the lats adapting.
Full form guides
Common questions
Is the Assisted Pull-Up better than the Mixed Grip Chin-Up?
Neither is universally better — both train the lats as the primary mover. The Assisted Pull-Up fixes the movement path so you can push close to failure with less skill demand, while the Mixed Grip Chin-Up needs only a sturdy bar, rings or a station and scales through leverage, tempo and reps. Choose based on your equipment and which movement you can progress consistently.
Can I do both the Assisted Pull-Up and the Mixed Grip Chin-Up in the same program?
Yes, but usually not in the same session — they overlap heavily on the lats. A common setup is one as your main movement and the other on a second training day, or alternating them block by block.
Do the Assisted Pull-Up and the Mixed Grip Chin-Up work the same muscles?
Yes — the primary muscle is the same (lats) and both rely on the same supporting muscles: biceps and forearms.
Track it in Tetsu
Tetsu tracks both movements separately, keeps your PRs per exercise, and tells you which one is actually progressing. Free to start.