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Lats · Intermediate

Mixed-Grip Pull-Up

Pull-up with one pronated and one supinated hand, requiring controlled vertical pulling without trunk rotation.

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Mixed-Grip Pull-Up demonstration

Exercise overview

Training details

LatsBackBicepsForearmsUpper BackCore

Equipment

Pull Up Bar

Sets × reps

3 × 8

Rest

1 min 30 sec

How to perform it

Step-by-step instructions

  1. 01Grip the bar with one palm facing you and the other facing away.
  2. 02Start from a controlled hang with shoulders active and legs quiet.
  3. 03Pull the chest toward the bar while keeping the body from twisting toward one hand.
  4. 04Reach chin height or your controlled top range.
  5. 05Lower slowly and switch the mixed grip between sets or sides.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationCommando Pull-UpRelated variationClose-Grip Pull-Up

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Alternatives

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