How to do a Mixed Grip Pull Up
Reviewed by Jim Parker, CPT, B.A. Kinesiology
Workouts with Mixed Grip Pull Up
Instructions for Proper Form
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.
- Place your hands on the pull up bar with one palm facing away from your body and the other palm facing towards your body.
- Brace your torso by breathing into your stomach and keeping your abdominal muscles flexed.
- Pull your chest up to the bar by flexing your elbows down into the backside of your ribcage.
- Once your chest reaches the bar, lower yourself back to the starting position.
- If performing multiple sets, alternate which palm faces toward your body to help balance muscle engagement.
Sets & Reps Calculator
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Alternatives & Variations to Mixed Grip Pull Up
1. Pull Up
93.2 mSCORESWAPPED 211 TIMESPull Ups are compound, bodyweight exercise that primarily target the back, but also hits the shoulders and biceps. While this exercise does have a decently high barrier to entry, it can be easily adapted to match your current conditioning with weighted or assisted variations. This is an excellent exercise for building functional strength and body control.
- Intermediate
- Back
- Pull Up Bar
2. Dumbbell Row
99.9 mSCORESWAPPED 180 TIMESThis compound movement primarily targets the back, but also hits the shoulders and biceps, as well as requiring some core activation for stability. By bracing yourself on the flat bench, you can position your torso parallel to the ground, without needing specific equipment. This is a great exercise with or without limited equipment, and a staple in many back workouts.
3. Neutral Grip Pull Up
63 mSCORESWAPPED 174 TIMESTargets the lats, biceps, and forearms using a grip where palms face each other. This variation is gentler on the shoulders and wrists, making it a suitable choice for those with joint concerns or looking to add variety to their pull-up routine.
- Intermediate
- Back
- Pull Up Bar
4. Lat Pulldown
100 mSCORESWAPPED 162 TIMESThis compound exercise primarily targets the back, but also hits the shoulders and biceps. The movement itself is based on a Pull Up, however, by locking your legs into place, you can add significantly more stability to the movement making it easier to complete a rep, as well as getting control over the resistance. This exercise can be easily adapted to meet your needs with different handles.
5. Dumbbell Bent Over Row
94.4 mSCORESWAPPED 128 TIMESDumbbell Bent Over Row is a compound exercise that primarily targets the back, but also hits biceps. The use of dumbbells helps prevent compensating for any discrepancies in strength between sides, as well as adds more instability to the movement compared to equipment like barbells. This can be a great addition to any back workout for building muscle mass and strength.
6. Chin Up
88.4 mSCORESWAPPED 122 TIMESChin Ups are a compound, bodyweight exercise that primarily targets your back, but also hits your biceps. It’s similar to a Pull Up, but uses an underhand grip. This is a great exercise for getting more comfortable on a pull up bar, and is great for building strength, and muscle mass.
- Intermediate
- Back
- Pull Up Bar
7. Wide Grip Pull Up
59.4 mSCORESWAPPED 114 TIMESFocuses on the upper back, lats, and biceps, emphasizing the outer lats for improved back width. This challenging variation is suited for individuals looking to increase their upper body strength and achieve a more V-shaped torso.
- Intermediate
- Back
- Pull Up Bar
8. Cable Row
99.8 mSCORESWAPPED 84 TIMESCable Row is a compound movement that primarily targets your back, but also hits your shoulders and biceps. This exercise is often done with a specific cable machine that sets you into the perfect position, but you can also use an adjustable cable to have more control over the direction your resistance is coming from. This is a great exercise for building muscle mass and strength in your back, and is a common addition to most upper body or pull workouts.
9. Dumbbell Bent Over Reverse Fly
81.9 mSCORESWAPPED 80 TIMESDumbbell Bent Over Reverse Fly is an isolation exercise that primarily targets the posterior deltoids (back of the shoulder). The use of dumbbells helps prevent compensating for strength discrepancies between sides. Leaning forward during the exercise allows for better isolation of the targeted shoulder muscles while also recruiting some muscle activation in the upper back.
10. Bird Dog Rows
69.2 mSCORESWAPPED 73 TIMESBird Dog Rows are a compound movement that primarily targets the back, core, and glutes. This exercise combines a row with a Bird Dog position, adding significant instability that requires strong core activation. It's particularly useful for improving balance, overall stability, and addressing strength imbalances between sides. This is an effective addition for those looking to enhance functional strength and coordination.