Perform a vertical pulling motion from a dead hang using one overhand and one underhand grip to load the latissimus dorsi and upper back.
How to do the Mixed Grip Pull Up#
- Grasp the bar with one palm facing away and the other facing you, hands about shoulder-width apart.
- Hang with arms fully extended, chest up, and shoulders engaged (pull your shoulder blades slightly down and back).
- Drive your elbows down and back to pull your chest or chin to the bar until your chin clears it or your chest reaches the bar.
- Lower under control back to a full dead hang with arms straight before starting the next rep.
- Keep your torso stable and avoid twisting; alternate which hand is supinated between sets to distribute stress evenly.
Muscles worked#
- Primary: Lats, Upper back
- Secondary: Biceps, Forearms, Rear delts, Traps, Abs
Common mistakes#
- Swinging the hips or kicking to generate upward momentum.
- Allowing the shoulders to shrug instead of engaging the scapula.
- Pulling more with one side and twisting the torso.
- Not lowering to a full hang before the next rep.
