Mixed Grip Chin
An advanced compound strength exercise that works the upper back.
Starting position
End position
How to Do Mixed Grip Chin
- 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.
- 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.
- After a second contraction at the top, start to slowly come down as you inhale.
- Repeat for the recommended amount of repetitions.
- 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
Alternatives to Mixed Grip Chin
10 movements that train the same primary muscle, closest substitutes first — same kind of training, then variations of the movement itself, then a similar difficulty.
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1
One Arm Chin-Up
An advanced compound strength exercise that works the upper back.
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2
Chin-Up
A beginner compound strength exercise that works the upper back, needing no equipment.
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3
Alternating Renegade Row
An advanced compound strength exercise that works the upper back, using a kettlebell.
-
4
Alternating Kettlebell Row
An intermediate isolation strength exercise that works the upper back, using a kettlebell.
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5
Bent Over Barbell Row
A beginner compound strength exercise that works the upper back, using a barbell.
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6
Bent Over One-Arm Long Bar Row
A beginner compound strength exercise that works the upper back, using a barbell.
-
7
Bent Over Two-Arm Long Bar Row
An intermediate compound strength exercise that works the upper back, using a barbell.
-
8
Bent Over Two-Dumbbell Row
A beginner compound strength exercise that works the upper back, using dumbbells.
-
9
Bent Over Two-Dumbbell Row With Palms In
A beginner compound strength exercise that works the upper back, using dumbbells.
-
10
Close-Grip Front Lat Pulldown
A beginner compound strength exercise that works the upper back, using a cable machine.
Frequently Asked Questions
What muscles do mixed grip chin work?
Mixed Grip Chin primarily works the upper back. The biceps assist as secondary muscles.
What equipment do I need for mixed grip chin?
The source dataset does not record equipment for mixed grip chin. Check the instructions above before you set up.
Mixed Grip Chin: is it suitable for beginners?
Mixed Grip Chin is rated advanced. High skill or high load. Worth earning rather than starting with.
What can I do instead of mixed grip chin?
One Arm Chin-Up, Chin-Up, Alternating Renegade Row train the same primary muscles and are listed with 7 more alternatives above.
Can Fitnit count my mixed grip chin reps automatically?
Not automatically yet. Fitnit's AI rep counting covers push-ups, squats, dumbbell curls, crunches and pull-ups today; mixed grip chin can be logged manually in the app, and tracked movements are added over time.
Photographs and step-by-step instructions from free-exercise-db, a public-domain exercise dataset. Muscle mapping and alternatives by Fitnit.
Track Your Mixed Grip Chin with AI
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