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Mixed Grip Chin

Mixed Grip Chin is an expert compound exercise that mainly works your upper back, with help from your biceps and lats.

💪 Upper back🏋️ Other📈 Expert🔗 Compound🎯 3-5 sets of 5-10 reps
Mixed Grip Chin: starting position
Starting position
Mixed Grip Chin: end position
End position

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

Primary: Upper backSecondary: BicepsSecondary: Lats

Sets and reps

For strength, do 3-5 sets of 5-8 reps with 2-3 minutes of rest. For muscle growth, 3-4 sets of 8-12 reps with 90 seconds of rest. Add a little weight when you hit the top of the range on every set.

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Mixed Grip Chin alternatives

Exercises that train the same main muscle, including options with other equipment.

Dumbbell RowDumbbell · BeginnerInverted RowBodyweight · BeginnerBent Over RowBarbell · BeginnerSeated Cable RowCable · BeginnerLeverage High RowMachine · BeginnerSled RowOther · Beginner

FAQ

What muscles does the mixed grip chin work?

It mainly works your upper back; your biceps and lats assist.

How many sets and reps of mixed grip chin should I do?

For strength, do 3-5 sets of 5-8 reps with 2-3 minutes of rest. For muscle growth, 3-4 sets of 8-12 reps with 90 seconds of rest. Add a little weight when you hit the top of the range on every set.

Is the mixed grip chin good for beginners?

It is an advanced movement. Build a base with simpler exercises for the same muscles first, and learn it with light weight or a coach.

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