Back / Advanced / Compound (multi-joint)

Mixed Grip Chin

A bar exercise for the upper back, with the biceps, lats and forearms assisting.

At a glance

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.
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.
After a second contraction at the top, start to slowly come down as you inhale.
Repeat for the recommended amount of repetitions.
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.

✗ Dropping into a dead hang with loose shoulders.
Why it hurts: The body weight yanks on the shoulder capsule and the elbows at the bottom.
✓ Instead: Lower under control and keep light tension in the shoulders at the bottom.
✗ Kipping or reaching the chin with the neck.
Why it hurts: Momentum loads the shoulder in end range, and craning the neck strains it.
✓ Instead: Do strict reps: start by pulling the shoulder blades down, then bring the chest toward the bar. Use a band for assistance.