Mixed Grip Chin

The Mixed Grip Chin is a expert compound movement that activates 3 muscle groups simultaneously. It primarily targets the Middle Back, making it one of the more efficient exercises in RepStack's 873-exercise database.

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Mixed Grip Chin - starting position

Starting position

Mixed Grip Chin - ending position

Ending position

Muscles Worked

Primary Middle Back
Secondary Biceps Lats

The middle back handles the primary load during this movement. The biceps and lats assist as stabilizers throughout the range of motion.

How to Mixed Grip Chin

  1. 1

    Using a spacing that is just about 1 inch wider than shoulder width, grab a pull-up bar with the palms of one hand facing forward and the palms of the other hand facing towards you. This will be your starting position.

  2. 2

    Now start to pull yourself up as you exhale. Tip: With the arm that has the palms facing up concentrate on using the back muscles in order to perform the movement. The elbow of that arm should remain close to the torso. With the other arm that has the palms facing forward, the elbows will be away but in line with the torso. You will concentrate on using the lats to pull your body up.

  3. 3

    After a second contraction at the top, start to slowly come down as you inhale.

  4. 4

    Repeat for the recommended amount of repetitions.

  5. 5

    On the following set, switch grips; so if you had the right hand with the palms facing you and the left one with the palms facing forward, on the next set you will have the palms facing forward for the right hand and facing you for the left.

Common Mistakes

  • • Brace your core before initiating the movement — maintain tension throughout the entire range of motion.
  • • Control the eccentric (lowering) phase for at least 2 seconds to maximize muscle fiber recruitment.
  • • Squeeze at peak contraction for a full second — this is where most of the growth stimulus occurs.

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Bent Over Two-Dumbbell Row - starting position

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Frequently Asked Questions

What muscles does the Mixed Grip Chin work?

The Mixed Grip Chin primarily works the Middle Back. Secondary muscles include the Biceps, Lats, which assist during the movement.

Is the Mixed Grip Chin good for beginners?

The Mixed Grip Chin is an advanced exercise. It requires solid baseline strength and good movement control. Work through beginner and intermediate variations before attempting this one.

What equipment do I need for the Mixed Grip Chin?

You need other to perform the Mixed Grip Chin. Most commercial gyms will have this available.

Track Your Progress

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