Mixed-Grip Chin-Up
a.k.a. Mixed Grip Pull-Up, Chin-Up
Differentiation: Mechanics
This variation of a Chin-Up is unique. Here is how: you simultaneously hold the bar with an underhand grip using one hand | and an overhand grip using the other hand. The underhand grip | works your biceps | and lower lats, while the overhand grip works your rhomboids, | lats, | and lower trapezius. By using both types of grips, you exercise nearly every muscle in your back at once. You perform a full set with a grip combination, | and then switch grips in each hand and perform another set.
Starting Position
To get into starting position, do this...
1) Locate a pull-up bar.
2) Stand under the pull-up bar with the bar at arms-length above your head.
3) Jump up and grab the pull-up bar.
4) Grasp the bar with your right palm facing forward.
5) ...and your left palm backward.
6) Your grip should be slightly wider than your shoulders.
Main Mechanics
Once in starting position, do this...
1) This is the starting position.
2) Exhale as you pull your body upward...
3) ...until your chin is over the bar.
4) The arm with the forward-facing palm may be slightly flared outward, but parallel with the torso.
5) Hold this position for a count of one second.
6) Then, inhale as you gradually lower your body - until your arms are again fully extended.
7) Repeat reps for a full set.
8) When all reps are finished, switch your grip on the bar. Then, perform the same number of reps using the switched grips.
Proper Form
Pay special attention to following proper form by...
Only your arms should move.
Your torso should not swing when pulling up.
Keep your elbows close to the sides of your body and do not allow them to bow outward.
Your arm with its palm facing backward should be close to your torso when you pull your body upward.
Gear Advice
For your hands, we encourage you to order heavy leather weight lifting straps - to take the stress off your hands and help with your grip.
Gear You'll Need
| Brand | Product | Price |
|---|---|---|
| Heavy Leather weight lifting straps | $18.99 |
No video has been published yet.
Appearing in the Video
Nobody appears in the video.