Smart Workout Diary

Chin-Up Mixed Grip

The mixed-grip chin-up is a bodyweight vertical pulling exercise performed with one hand supinated and the other pronated on a pull-up bar. It primarily trains the lats and upper back while strongly involving the biceps and forearms. It supports upper-body pulling strength and grip development.

Demonstration

Chin-Up Mixed Grip — demonstration 1
Chin-Up Mixed Grip — demonstration 2

Instructions

  1. Set up: Stand beneath a secure pull-up bar and take a shoulder-width grip, with one palm facing you and the other facing away.
  2. Hang tall: Lift your feet clear, brace your abdomen, and set your shoulders down away from your ears without swinging.
  3. Pull: Drive your elbows down and back to raise your chest toward the bar. Keep your body controlled and your neck neutral.
  4. Lower: Descend slowly until your elbows are straight and your shoulders remain controlled. Switch which hand is supinated for subsequent sets to balance exposure.
Muscle Group
Lats
Other Muscle Groups
Upper Back, Biceps
Type
Calisthenics
Mechanics
Compound
Equipment
Pullup Bar
Difficulty
Intermediate

Technique tips

  1. Use a full controlled range: Avoid dropping abruptly into the bottom position or using momentum to rise.
  2. Keep the grip balanced: Alternate the supinated hand between sets, and use a comfortable grip width.
  3. Stop for pain: Reduce the range or end the set if the mixed grip causes sharp discomfort in a shoulder, elbow, or wrist.
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