Mixed Grip Chin
Mixed Grip Chin is a strength - vertical pulling with an asymmetrical grip exercise involving Rhomboids and middle trapezius. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Rhomboids and middle trapezius
- Secondary muscles
- Biceps brachii, Latissimus dorsi
- Exercise type
- Strength - vertical pulling with an asymmetrical grip
Exercise technique
- Grip
Grip the bar slightly wider than shoulder width, with one palm facing you and the other facing forward.
- Hang
Extend your arms under control and center your body.
- Preparation
Keep your pelvis still and resist the tendency to rotate.
- Pull
Drive both elbows downward together to raise your torso.
- Top
Pause briefly without reaching your chin forward.
- Lower
Return slowly, allowing both shoulders to descend at the same rate.
- Switch
Reverse the palm positions between your right and left hands for the next set.
Key technique points
- Grip securely with both hands.
- Keep the elbow on the underhand-grip side close to your torso.
- Center your torso relative to the bar.
- Alternate grip directions evenly between sets.
- Keep your legs quiet.
- Keep your neck neutral.
Common mistakes
Rotating to one side
Do not let differences in the pull from each grip rotate your torso.
Not switching grips
Do not keep the same grip on each side in every set and maintain a one-sided loading pattern.
Pulling early with one arm
Do not raise your shoulders unevenly.
Kipping
Do not add uncontrolled hip swinging to the asymmetrical pull.
Gripping too narrowly
Do not persist with hand spacing that strains your wrists.
Dropping into the bottom position
Do not expose your shoulders to sudden loading in the mixed grip.
Frequently asked questions
Mixed Grip Chin: why is “Rotating to one side” a mistake?
Do not let differences in the pull from each grip rotate your torso.
Mixed Grip Chin: why is “Not switching grips” a mistake?
Do not keep the same grip on each side in every set and maintain a one-sided loading pattern.
Mixed Grip Chin: why is “Pulling early with one arm” a mistake?
Do not raise your shoulders unevenly.
Mixed Grip Chin: why is “Kipping” a mistake?
Do not add uncontrolled hip swinging to the asymmetrical pull.
Mixed Grip Chin: why is “Gripping too narrowly” a mistake?
Do not persist with hand spacing that strains your wrists.
Mixed Grip Chin: why is “Dropping into the bottom position” a mistake?
Do not expose your shoulders to sudden loading in the mixed grip.
What should I focus on when doing Mixed Grip Chin?
Grip securely with both hands. Keep the elbow on the underhand-grip side close to your torso. Center your torso relative to the bar. Alternate grip directions evenly between sets. Keep your legs quiet. Keep your neck neutral.
Related exercises
- Resistance Band Row
- Barbell Row
- Chest-supported Dumbbell Row
- Alternating Kettlebell Row
- Alternating Renegade Row
- Exercise Guide
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.