Exercise guide
Mixed Grip Chin Up
- Intermediate
- Compound
- Rep-based
- Back
- Shoulders
- Upper arms
The mixed grip chin-up combines the bicep-heavy benefits of a chin-up with the lat-focused mechanics of a pull-up, while challenging rotational stability. This variation is excellent for overcoming plateaus and improving grip strength by altering the leverage and torque on each arm.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Stand beneath the pull-up bar and grip it with one hand in a supinated (underhand) position and the other in a pronated (overhand) position.
- Set your hands at shoulder-width apart.
- Hang with arms fully extended and engage your core to stabilize your torso and prevent rotation.
How to do it
- Exhale as you pull your body upward by driving your elbows toward your hips and retracting your shoulder blades.
- Continue pulling until your chin is clearly above the bar, keeping your chest lifted and avoiding shrugging.
- Inhale as you lower yourself back to a full dead hang using a controlled 3-second eccentric tempo.
- Switch your hand orientation (reversing which hand is over/under) on the subsequent set to ensure balanced muscular development.
Form checklist
- Keep your shoulders depressed (away from ears) throughout the entire movement.
- Avoid swinging your legs or using momentum (kipping) to pull yourself up.
- Maintain a 'hollow body' position by tucking your pelvis and squeezing your glutes.
- Ensure a full range of motion by reaching a complete dead hang at the bottom of every rep.
Pro tips
- Focus on pulling from the elbows rather than the hands to maximize lat recruitment and minimize forearm fatigue.
- The mixed grip creates a natural tendency for the body to rotate; fight this by bracing your obliques to keep your shoulders square to the bar.
Make it harder
- Perform the exercise with a weighted vest or dip belt to increase resistance.
- Incorporate a 2-second isometric hold at the top of the movement with your chin over the bar.
Frequently asked
- What muscles does the mixed grip chin up work?
- The mixed grip chin up primarily targets the biceps, lats, and trapezius, and also works the abs and obliques as secondary muscles.
- What equipment do you need for the mixed grip chin up?
- The mixed grip chin up uses pull up bar.
- Is the mixed grip chin up good for beginners?
- The mixed grip chin up is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.