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Mixed Grip Chin

The Mixed Grip Chin primarily targets your Middle Back, with support from Biceps, Lats. It is best suited to expert lifters.

Expert level · Equipment: Other · Compound · Pull

Primary muscles: Middle Back Secondary muscles: Biceps, Lats

How to perform Mixed Grip Chin

  1. Step 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. Step 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. Step 3. After a second contraction at the top, start to slowly come down as you inhale.
  4. Step 4. Repeat for the recommended amount of repetitions.
  5. Step 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.

Frequently asked questions

What is the primary benefit of using a mixed grip for chin-ups?

The mixed grip prevents the bar from rolling out of the hands, allowing for greater stability and grip strength during heavy sets. It also introduces a slight asymmetrical stimulus that challenges the core to prevent rotation.

Which muscles are primarily targeted during a mixed grip chin?

The exercise primarily targets the latissimus dorsi and the biceps brachii. Because one hand is supinated and the other is pronated, the load is distributed differently across the pulling muscles of each arm.

What is a common technical mistake to avoid with this movement?

A frequent error is failing to switch hand positions between sets, which can lead to muscular imbalances over time. Ensure you alternate which hand is supinated and which is pronated to maintain symmetry.

How can beginners progress toward a full mixed grip chin-up?

Beginners should start with eccentric-only repetitions or use a resistance band for assistance. These methods build the necessary vertical pulling strength while acclimating the grip to the asymmetrical hand positioning.

How should I program mixed grip chins for strength development?

Perform 3 to 5 sets of 5 to 8 repetitions with full recovery between sets. Focus on a controlled eccentric phase and a powerful concentric to maximize mechanical tension on the back muscles.

Sample sets & reps for Mixed Grip Chin

  • Strength accessory: 4 sets × 6-8 reps, 90s rest. 75-80% 1RM, RPE 7-8.
  • Hypertrophy: 3-4 sets × 8-12 reps, 60-90s rest. RPE 8, controlled tempo.
  • Metabolic stress: 3 sets × 15-20 reps, 30-45s rest. RPE 9, last set to failure with rest-pause.

Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.

Related Middle Back exercises

  • Alternating Kettlebell Row — kettlebell
  • Alternating Renegade Row — kettlebell
  • Bent Over Barbell Row — barbell
  • Bent Over One-Arm Long Bar Row — barbell
  • Bent Over Two-Arm Long Bar Row — barbell

See all Middle Back exercises →

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