Mixed Grip Chin

How to do the Mixed Grip Chin

1. Using a spacing that is just about 1 inch wider than shoulder width, grab a pull-up bar with the palms of one hand facing forward and the palms of the other hand facing towards you. This will be your starting position.
2. Now start to pull yourself up as you exhale. Tip: With the arm that has the palms facing up concentrate on using the back muscles in order to perform the movement. The elbow of that arm should remain close to the torso. With the other arm that has the palms facing forward, the elbows will be away but in line with the torso. You will concentrate on using the lats to pull your body up.
3. After a second contraction at the top, start to slowly come down as you inhale.
4. Repeat for the recommended amount of repetitions.
5. On the following set, switch grips; so if you had the right hand with the palms facing you and the left one with the palms facing forward, on the next set you will have the palms facing forward for the right hand and facing you for the left.

Muscles worked

Role	Muscles
Primary	middle back
Secondary	biceps, lats
Equipment	other equipment
Difficulty	expert
Type	compound

No other equipment? Train the same muscles with these

Ordered by how likely you are to own the 6 options.

Inverted Row Bodyweight Bent Over Two-Dumbbell Row Dumbbell Bent Over Two-Dumbbell Row With Palms In Dumbbell Dumbbell Incline Row Dumbbell One-Arm Dumbbell Row Dumbbell Alternating Renegade Row Kettlebell

Easier than the Mixed Grip Chin

Same movement pattern, lower entry difficulty — work up from here.

Bent Over Barbell Row beginner · Barbell Bent Over One-Arm Long Bar Row beginner · Barbell Bent Over Two-Dumbbell Row beginner · Dumbbell

Superset the Mixed Grip Chin with

Opposing chest work — alternate sets without extra rest.

Dips - Chest Version chest Suspended Push-Up chest Svend Press chest Plyo Kettlebell Pushups chest

Common questions

What muscles does the Mixed Grip Chin work?

The Mixed Grip Chin primarily works the mid back, with the biceps and lats as secondary movers. Alternating Renegade Row, Bent Over Barbell Row, and Bent Over One-Arm Long Bar Row train the same muscle, across 8 equipment types.

What equipment do you need for the Mixed Grip Chin?

The Right Equipment. Without the right equipment, Inverted Row, Bent Over Two-Dumbbell Row, and Bent Over Two-Dumbbell Row With Palms In train the same muscle, and 4 of the catalogue's options for this muscle need no equipment.

Is the Mixed Grip Chin suitable for beginners?

It is rated expert. Start with Bent Over Barbell Row, Bent Over One-Arm Long Bar Row, and Bent Over Two-Dumbbell Row and work up.

Where should the Mixed Grip Chin go in a workout?

Early — the Mixed Grip Chin is compound, working 3 muscle groups, so run it first or second while you are fresh, then superset Dips - Chest Version and Suspended Push-Up later.

Similar exercises

Alternating Renegade Row Kettlebell Bent Over Barbell Row Barbell Bent Over One-Arm Long Bar Row Barbell Bent Over Two-Arm Long Bar Row Barbell Bent Over Two-Dumbbell Row Dumbbell Bent Over Two-Dumbbell Row With Palms In Dumbbell