Mixed Grip Chin-up

Intermediate

Lats

Body Weight

Mixed Grip Chin-up is ready for real load and honest reps, using pure bodyweight leverage to deliver control through the whole range.

How to do Mixed Grip Chin-up

Grab the pull-up bar with an underhand grip (palms facing towards you) and your hands slightly wider than shoulder-width apart.
Hang from the bar with your arms fully extended and your feet off the ground.
Engage your back muscles and pull your body up towards the bar, leading with your chest.
Continue pulling until your chin is above the bar.
Pause for a moment at the top, then slowly lower your body back down to the starting position with control.
Repeat for the desired number of repetitions.

Add to an AI Workout Plan All Back Exercises Bodyweight Back Exercises All Bodyweight Exercises

Mixed Grip Chin-up Sets and Reps by Goal

Strength

4 sets of 6-8 reps at your hardest clean leverage, resting 2-3 minutes. Hold the end position for a beat once reps come easily.

Hypertrophy

4 sets of 12-18 reps with 60 seconds of rest. Add reps first, then slow the lowering phase.

Endurance

3 sets of 25-30 reps with 30-45 seconds of rest. Change leverage or elevation before you add load.

Common Mixed Grip Chin-up Mistakes

Adding reps forever instead of making the movement harder

Change leverage, elevation, or tempo once you clear your rep range.

Letting a nearby joint take over as the set gets hard

Stop the set as soon as the working joint stops leading the movement.

Easier and Harder Than Mixed Grip Chin-up

Easier progression

Shoulder Grip Pull-up

Harder progression

Back Pec Stretch

Swap Mixed Grip Chin-up For

Cable Pulldown (pro Lat Bar)

Band Close-grip Pulldown

Barbell Pullover

Mixed Grip Chin-up — Frequently Asked Questions

How do you do the Mixed Grip Chin-up?

Grab the pull-up bar with an underhand grip (palms facing towards you) and your hands slightly wider than shoulder-width apart. Hang from the bar with your arms fully extended and your feet off the ground. Engage your back muscles and pull your body up towards the bar, leading with your chest. Use your bodyweight only and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.

What muscles does the Mixed Grip Chin-up work?

The Mixed Grip Chin-up primarily targets the lats. It is classified as a back exercise and is performed with your bodyweight only.

How many sets and reps of the Mixed Grip Chin-up should I do?

For muscle growth: 4 sets of 12-18 reps with 60 seconds of rest. Add reps first, then slow the lowering phase. Adjust the load rather than the rep target if form breaks down before the final rep.

Is the Mixed Grip Chin-up good for beginners?

It is an intermediate movement. You will get more out of it once you can already perform the basic back patterns with controlled form. Beginners can still use it with light load and close attention to technique.

What can I do instead of the Mixed Grip Chin-up?

Try the Cable Pulldown (pro Lat Bar), Band Close-grip Pulldown or the Barbell Pullover. Each trains the lats with a similar movement pattern, so you can swap based on the equipment you have available.