Mixed-Grip Pull-Up
A pull-up with one palm facing forward and the other facing you, hands just outside shoulder width. Blends a pull-up and chin-up and gives a different stimulus to each side; switch grips every set.
Primary muscles
- Lats (Latissimus Dorsi)
Secondary muscles
- Rhomboids
- Teres Major
- Traps (Trapezius)
- Biceps
- Brachialis
- Sets
- 3–4
- Reps
- 5–10
- Rest
- 90–120s
How to perform
Main muscles working (thicker lines)
Starting position
Hang from the bar with the hands slightly wider than the shoulders, one palm facing forward and the other facing you.
Pull the shoulder blades down to start.
Pull up, keeping the underhand elbow close to the body and the overhand elbow out to the side.
Rise until the chin clears the bar without twisting.
Lower under control and switch the grip on the next set.
Breathing: Exhale as you pull, inhale as you lower.
Coaching tips
Pull evenly with both arms
Body square to the bar
Full hang each rep
Common mistakes
Rotating toward the underhand side
Always using the same hand forward
Half reps
Safety notes
Alternate grips between sets so both sides are loaded equally.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.