BackIntermediate
Mixed-Grip Pull-Up
A pull-up with one palm facing forward and the other facing you, hands just outside shoulder width. Blends a pull-up and chin-up and gives a different stimulus to each side; switch grips every set.
Primary muscles
- Lats (Latissimus Dorsi)
Secondary muscles
- Rhomboids
- Teres Major
- Traps (Trapezius)
- Biceps
- Brachialis
- Sets
- 3–4
- Reps
- 5–10
- Rest
- 90–120s
How to perform
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.