Advanced
Mixed-Grip Chinup
Author
Owen JonesUpdated
17 Sep 2024Demonstration Video
- Description
- Instructions
- Muscle Groups
- Tips
Exercise Description
Mixed-Grip Chinup is a variation of standard chin-up that trains the muscles of the chest, upper back, and arms with extra emphasis on the biceps.
Exercise Instructions
-
Step 1
Grab the bar with one hand facing your body and the other away from you, with your hands shoulder-width apart. Keep your arms fully extended. -
Step 2
Keep your shoulders down and away from your ears, and pull yourself up until your chest touches the bar. Pause and then slowly lower yourself back to the starting position.
Muscle Groups
Mixed-Grip Chinup targets Back, Biceps, Delts, Forearms, Traps as seen below.
Exercise Tips
- Keep your chest up and your shoulders back.
- Place your elbows behind you, so you don't pull on your wrists.
- Alternate grips on each set.
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