Mixed Grip Chin

Technique

How to perform Mixed Grip Chin

1. Grip a pull-up bar slightly wider than shoulder width, with one palm facing you and the other facing away.
2. Begin hanging with the arms extended and the trunk controlled.
3. Bend both elbows to pull upward without swinging or kicking. Keep the underhand-side elbow near the ribs and allow the overhand-side elbow to track slightly farther out.
4. Raise the chin above the bar without reaching forward with the neck.
5. Lower under control until the arms return to the starting position.
6. Finish the set, then reverse the hand orientations for the next set.

Programming relevance

Muscles involved

Primary targets: Latissimus Dorsi, Biceps Brachii Long Head, Biceps Brachii Short Head.

Calisthenics graph

Progression relationships

These relationships describe graph position, not personal readiness.