Muscle Group: Back

Mixed Grip Chin Ups are an excellent way to prepare yourself for the One Arm Chin-Up. Like the one arm chin, the mixed grip chin up stress one side of the back more than the other. For this reason, you will need to alternate hand positioning.

  1. These will be performed like regular chin-ups except in the mixed-grip variation. You’ll place your hands about shoulder-width apart, but with one palm facing you and the other palm facing forward. The side with the palms facing you is going to get the greatest portion of the load.
  2. Make sure to perform an equal amount of work reps for both arms by reversing the grips on each alternating set. The stronger you are, the wider a grip you should use.