Mixed Grip Chin-Up

Calisthenics / Intermediate

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How to do the Mixed Grip Chin-Up:

Muscles Worked

Traps secondary Biceps secondary Forearms secondary Lats primary Muscles diagram

Details

The mixed grip chin-up is a calisthenics exercise that primarily targets the lats and to a lesser degree also targets the traps, biceps, and forearms ...more

The mixed grip chin-up is a calisthenics exercise that primarily targets the lats and to a lesser degree also targets the traps, biceps, and forearms.

The only mixed grip chin-up equipment that you really need is the following: chin-up bar and dip/chin-up machine. There are however many different mixed grip chin-up variations that you can try out that may require different types of mixed grip chin-up equipment or maye even require no equipment at all.

Learning proper mixed grip chin-up form is easy with the step by step mixed grip chin-up instructions, mixed grip chin-up tips, and the instructional mixed grip chin-up technique video on this page. The mixed grip chin-up is a pull exercise for those with a intermediate level of physical fitness and exercise experience. Watch the mixed grip chin-up video, learn how to do the mixed grip chin-up, and then be sure and browse through the mixed grip chin-up workouts on our workout plans page!

Featured Plans

Tips

  1. Don't let your body swing. Keep body perpendicular to the floor, while pulling yourself up.
  2. Squeeze shoulder blades together at the top position as well as your biceps.
  3. Hang down with arms straight before pulling yourself up after each rep. Again, don't let arms come out of their sockets when hanging down.

Variations

  1. Use a double underhand grip, instead of a mixed grip.
  2. Wear a weighted vest to increase intensity.
  3. If possible, use only one hand to pull yourself up (underhand grip).

Types

  • Force Type: Pull
  • Mechanics Type: Compound

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Equipment Needed

Featured Plans

Tips

  1. Don't let your body swing. Keep body perpendicular to the floor, while pulling yourself up.
  2. Squeeze shoulder blades together at the top position as well as your biceps.
  3. Hang down with arms straight before pulling yourself up after each rep. Again, don't let arms come out of their sockets when hanging down.

Variations

  1. Use a double underhand grip, instead of a mixed grip.
  2. Wear a weighted vest to increase intensity.
  3. If possible, use only one hand to pull yourself up (underhand grip).

Types

  • Force Type: Pull
  • Mechanics Type: Compound