Advanced
Mixed-Grip Pullup
Author
Owen JonesUpdated
17 Sep 2024Demonstration Video
- Description
- Instructions
- Muscle Groups
- Tips
Exercise Description
Mixed-Grip Pullup improves grip strength over other variations, making it a good option for heavily weighted repetitions. Moreover, it works the same muscles as the standard Pull-Up and Chin-Up.
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. Let your arms hang in a fully extended position. -
Step 2
Keep your shoulders down and away from your ears, and pull yourself up until your chin touches the bar. Pause in this position, and then slowly lower yourself back to the starting position.
Muscle Groups
Mixed-Grip Pullup 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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