Mixed-grip pull-up exercise
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Mixed-grip pull-up



Exercise details

  • Target muscle: Latissimus Dorsi
  • Synergists: Brachialis, Brachioradialis, Biceps Brachii, Pectoralis Minor, Teres Major, Posterior Deltoid, Infraspinatus, Teres Minor, Rhomboids, Middle and Lower Trapezius, Levator Scapulae, Lower Pectoralis Major
  • Dynamic stabilizer: Triceps Brachii (long head only)
  • Mechanics: Compound
  • Force: Pull

Starting position

  1. Hang from a bar, holding it using a supinated (underhand) grip with one hand and a pronated (overhand) grip with the other.

Execution

  1. Exhale as you pull your body up until your chin is raised above the bar.
  2. Hold for a count of two and squeeze your back muscles and biceps.
  3. Inhale as you lower your body back to the starting position.
  4. Repeat for the prescribed number of repetitions.
  5. Repeat the exercise after switching grips (i.e. the hand using the overhand grip will switch to an underhand grip, and vice versa).

Comments and tips

  • The mixed-grip pull-up is a major compound bodyweight exercise that’s useful for developing upper-body size and strength.
  • Using a mixed grip improves your grip, which is useful if you want to add additional weight.
  • Since a different grip is used with each hand, each arm will go through a different movement pattern. The more different the movement patterns are, the more difference there will be in the muscles that are activated on each side of the upper body. Generally speaking (and depending on exact form), on the side of the body where the supinated grip is used, there will be activation of the lower pectoralis major, no activation of the teres minor and infraspinatus, and increased activation of the long head of the triceps brachii. In contrast, on the side of the body where the pronated grip is used, there will be no activation of the lower pectoralis major, activation of the teres minor and infraspinatus, and reduced activation of the long head of the triceps brachii. To learn more, see Vertical Pulling Exercises in the Muscle Activation Guide.
  • Perform the mixed-grip pull-up in a controlled manner. Do not sway or use momentum.
  • See also the chin-up and the gorilla chin crunch.

Mixed-grip pull-up video

Sources

Joint Articulations



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