Mixed Grip Chin up Exercise Guide
Exercise Profile
- Target
- Latissimus Dorsi
- Equipment
- Body weight
- Body Part
- Back
- Primary Muscle
- Latissimus Dorsi
- Secondary Muscles
- Brachialis, Trapezius Lower Fibers, Infraspinatus, Brachioradialis, Teres Major, Teres Minor, Trapezius Middle Fibers
- Intensity
- high
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 6
- Alternate Names
- Chin-Up with Mixed Grip
Visualised Target Muscle Groups
Front
Back
How to: Mixed Grip Chin up
- Start by gripping the bar with one hand in an overhand grip and the other in an underhand grip.
- Hang from the bar with your arms fully extended and your legs off the ground.
- Pull yourself up by engaging your back muscles, leading with your chest.
- Continue pulling until your chin rises above the bar.
- Lower yourself back down to the starting position and repeat.
Common Mistakes
- Pulling with the arms instead of engaging the back muscles.
- Not reaching full extension at the bottom of the movement.
- Arching the back excessively during the pull-up.
Modifications
- Use resistance bands for assistance if unable to perform a full chin-up.
- Perform the exercise with a pull-up assist machine.
Tips
- Engage your core during the movement to maintain stability.
- Avoid excessive swinging to ensure you're working the target muscles.
- Use a controlled motion to maximize muscle engagement.
Mixed Grip Chin up Alternatives
Tags
back
strength
body weight
chin up
upper body
lat pull
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