Mixed Grip Chin Up

Mixed Grip Chin Up


This exercise involves gripping a pull-up bar with one hand facing towards you and the other facing away from you. It targets the back, biceps, and forearms.

Muscle Group

Equipment Required

Mixed Grip Chin Up Instructions

  1. Find a chin-up bar that is sturdy and can support your weight.
  2. Stand underneath the bar and reach up to grab it with one hand facing towards you and the other hand facing away from you.
  3. Hang from the bar with your arms fully extended and your feet off the ground.
  4. Engage your core and pull yourself up towards the bar, keeping your elbows close to your body.
  5. Continue pulling until your chin is above the bar.
  6. Slowly lower yourself back down to the starting position with control.
  7. Repeat for the desired number of repetitions.
  8. Switch the position of your hands and repeat the exercise.

Mixed Grip Chin Up Form & Visual

Mixed Grip Chin Up

Mixed Grip Chin Up Benefits

  • Targets multiple muscle groups including the back, biceps, and shoulders
  • Improves grip strength
  • Increases upper body strength and endurance
  • Can be modified for different fitness levels by adjusting the number of reps or using assistance bands
  • Requires minimal equipment and can be done at home or in a gym

Mixed Grip Chin Up Muscles Worked

  • Biceps brachii
  • Brachialis
  • Brachioradialis
  • Trapezius
  • Rhomboids
  • Latissimus dorsi
  • Posterior deltoids

Mixed Grip Chin Up Variations & Alternatives

  • Wide Grip Chin up
  • Narrow Grip Chin up
  • Neutral Grip Chin up
  • Weighted Chin up
  • Assisted Chin up
  • One Arm Chin up