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 (Latissimus Dorsi), Upper back (Rhomboids & Middle Trapezius)
- Secondary: Biceps (Biceps Brachii), Forearms (Forearm Flexors & Extensors (incl. Brachioradialis)), Rear delts (Posterior Deltoid), Traps (Trapezius), Abs (Rectus Abdominis)
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.
