Exercise guide
Mixed Grip Chin
The Mixed Grip Chin combines one overhand grip with one underhand grip on a pull-up bar. The lats, middle back, and biceps pull the body upward, but each arm begins in a different position.
Training context
Before Adding Mixed-Grip Chins
The asymmetric grip may feel comfortable for some lifters but can create uneven shoulder and elbow demands. The hand positions should be reversed between sets so the same side is not always supinated.
Use a secure bar and begin with controlled bodyweight repetitions. Assistance may be added if the torso twists or one arm dominates the pull.
Technique overview
Keep the torso centered between both hands
Hang with one palm facing toward you and the other facing away. Pull the chest toward the bar while keeping the body centered and minimizing rotation. Lower to a controlled hang, then reverse the hand positions for the next set.
Treat this as an overview and use a range, pace, and setup you can control.