Mixed Grip Chin
A expert strength exercise for the upper back, done with a other equipment.
- Main muscles
- Upper back
- Also works
- Biceps and Lats
- Equipment
- Other equipment
- Level
- Expert
- Type
- Compound
- Movement
- Pull
How to do the Mixed Grip Chin
- 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.
- 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.
- After a second contraction at the top, start to slowly come down as you inhale.
- Repeat for the recommended amount of repetitions.
- 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.
Sets and reps
| Strength | 3–5 sets of 3–5 reps, rest 2–3 minutes |
|---|---|
| Muscle | 3–4 sets of 6–10 reps, rest about 2 minutes |
| Endurance or fat loss | 2–3 sets of 12–15 reps, rest 60–90 seconds |
Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.
Alternatives to the Mixed Grip Chin
One Arm Chin-UpOther equipment · Expert
Bodyweight Mid RowOther equipment · Intermediate
Inverted Row with StrapsOther equipment · Beginner
Sled RowOther equipment · Beginner
Suspended RowOther equipment · Beginner
Alternating Renegade RowKettlebell · Expert
Lying Face Down Plate Neck ResistanceOther equipment · Intermediate
Lying Face Up Plate Neck ResistanceOther equipment · Intermediate
Questions
What muscles does the Mixed Grip Chin work?
Mainly the upper back, with the biceps and lats helping.
Is the Mixed Grip Chin good for beginners?
It's rated expert. Beginners can build up to it with Inverted Row with Straps first.
What can I do instead of the Mixed Grip Chin?
Good alternatives that train the upper back: One Arm Chin-Up, Bodyweight Mid Row, Inverted Row with Straps or Sled Row.
How many sets and reps of the Mixed Grip Chin should I do?
Strength: 3–5 sets of 3–5 reps, rest 2–3 minutes. Muscle: 3–4 sets of 6–10 reps, rest about 2 minutes. Endurance or fat loss: 2–3 sets of 12–15 reps, rest 60–90 seconds.
Exercise steps and photos: free-exercise-db (public domain).