How to do a Mixed Grip Pull Up

Authored by Fitbod

About Mixed Grip Pull Up

Sets Logged
191,514
Popularity Rank
620th
Difficulty
Intermediate
Back Strength
32 mSCORE 54th
Equipment Required
Primary Muscles
Secondary Muscles

Instructions: How To

Combines one palm facing forward and one palm facing the body, challenging the lats, biceps, and grip strength unevenly. This variation helps in overcoming strength imbalances and enhances grip variation for improved muscular development.

  1. Place your hands on the pull up bar with one palm facing away from your body and the other palm facing towards your body.
  2. Brace your torso by breathing into your stomach and keeping your abdominal muscles flexed.
  3. Pull your chest up to the bar by flexing your elbows down into the backside of your ribcage.
  4. Once you have reached your chest to the bar, you will lower yourself back to the starting position.

Reps & Weight: How much to lift

Use this calculator to see Fitbod's possible first recommendations for you. This would be your starting line, based on more than 4.5 billion logged sets from 1.1 million users.

  • beginner
    3
    sets
    4
    reps
    1 Set Max
    5
    reps
  • intermediate
    4
    sets
    5
    reps
    6
    reps
  • advanced
    4
    sets
    6
    reps
    7
    reps

Enter your stats to calculate your Reps & Weight