Mixed Grip Chin Up
Description
The mixed grip chin-up uses one hand overhand and one hand underhand — the same grip used in mixed-grip deadlifts. The asymmetric grip creates different demands on each arm and is useful for building grip strength and pull-up variety.
Equipment Required
Mixed Grip Chin Up Instructions
- Grip a pull-up bar with one hand overhand and the other underhand.
- Hang with arms extended.
- Pull up until your chin clears the bar.
- Lower under control.
- Switch which hand is over and under each set.
- The asymmetric grip creates different bicep and lat engagement per arm.
- Aim for 6 to 12 reps per set.
- Alternate grip orientation to maintain balance.
Mixed Grip Chin Up Form & Visual
Mixed Grip Chin Up Benefits
- Asymmetric grip builds varied pulling strength
- Different demand on each arm
- Builds grip variety
- Engaging pull-up variation
- Develops adaptable pulling mechanics
- No special equipment needed
Mixed Grip Chin Up Muscles Worked
- Latissimus dorsi
- Biceps brachii (underhand arm increased)
- Brachialis (overhand arm)
- Forearms
- Trapezius
Mixed Grip Chin Up Variations & Alternatives
- Pull-Up (overhand)
- Chin-Up (underhand)
- Gorilla Chin
- Commando Pull-Up
- Towel Pull-Up
