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Mixed Grip Chin-Up

Calisthenics / Intermediate
  • Lats
  • Traps
  • Biceps
  • Forearms
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  • Steps
  • Variations
  • Tips
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How to do the Mixed Grip Chin-Up - Learn Proper Mixed Grip Chin-Up Form

  1. Step 1: Stand under a chin-up bar and place hand shoulder-width apart. Use an overhand grip with your left hand and an underhand grip with right hand.
  2. Step 2: Next, hang down from bar with arms straight and feet crossed behind you. Don't let your arms come out of their sockets.
  3. Step 3: Begin exercise by pulling your chest up to the bar, pause, then slowly lower yourself back down to starting position. Repeat as necessary.

Mixed Grip Chin-Up Variations and Mixed Grip Chin-Up Alternatives

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

Mixed Grip Chin-Up Tips

  1. Tip 1: Don't let your body swing. Keep body perpendicular to the floor, while pulling yourself up.
  2. Tip 2: Squeeze shoulder blades together at the top position as well as your biceps.
  3. Tip 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.

Mixed Grip Chin-Up Records and Mixed Grip Chin-Up Statistics from Site Users

Mixed Grip Chin-Up - Similar Exercises

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Mixed Grip Chin Up Workout Programs (Workout Plans that use the Mixed Grip Chin-Up)

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Mixed Grip Chin Up Muscles Worked

Primary Muscles
Secondary Muscles
Muscles front back Traps blue Biceps blue Forearms blue Lats orange

Mixed Grip Chin Up Equipment

Mixed Grip Chin Up Training 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.

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!

Mixed Grip Chin Up Sports


Mixed Grip Chin Up Force Type: Pull
Mixed Grip Chin Up Mechanics Type: Compound
Mixed Grip Chin Up Other Names: Mixed Grip Chin-Ups, Mixed Grip Chin Ups, Mixed Grip ChinUps

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