TETSUMixed Grip Chin-Up
The Mixed Grip Chin-Up is a bodyweight exercise for the back that primarily targets the lats, with the biceps and forearms assisting. Follow the 6 steps below for correct form, with an animated demonstration.
latsback
bicepsforearms
body weight
How to do the Mixed Grip Chin-Up
- 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.
- Engage your back muscles and pull your body up towards the bar, leading with your chest.
- Continue pulling until your chin is above the bar.
- Pause for a moment at the top, then slowly lower your body back down to the starting position with control.
- Repeat for the desired number of repetitions.
Common questions
What muscles does the Mixed Grip Chin-Up work?
The Mixed Grip Chin-Up primarily targets the lats. The biceps and forearms work as supporting muscles.
What equipment do I need for the Mixed Grip Chin-Up?
None. The Mixed Grip Chin-Up uses your body weight only, so you can do it anywhere.
How many sets and reps of the Mixed Grip Chin-Up should I do?
For muscle growth, 3 to 4 sets of 6 to 10 reps of the Mixed Grip Chin-Up works well. For strength, use heavier loads for 3 to 6 sets of 3 to 6 reps and rest 2 to 3 minutes between sets. Add weight or reps gradually over time.
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