Mixed Grip Pull Up
10 reps
One palm forward, one facing you, pull your chest to the bar.
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Mixed Grip Pull Up
The mixed-grip pull-up sets one hand overhand and the other underhand, which loads the lats, biceps, and grip a little unevenly side to side. That asymmetry can help you push past sticking points and adds grip variety to your pulling. Alternating the grip set to set keeps development balanced.
How to do it
- 1
Grip the bar with one palm facing away and the other facing toward you.
- 2
Brace your trunk by breathing into your belly and keeping your abs tight.
- 3
Pull your chest to the bar by driving your elbows down toward your ribs.
- 4
When your chest meets the bar, lower yourself under control to a full hang.
- 5
On your next set, swap which hand is underhand to keep both sides even.