Bodyweight Training

Alternating Grip Chin-Up exercise

Chin-up variation using one supinated (underhand) and one pronated (overhand) grip to vary muscle emphasis.

Alternating Grip Chin-Up exercise demonstration

How to perform Alternating Grip Chin-Up

  1. Grip the bar with one palm facing you, other palm facing away.
  2. Hang with arms fully extended.
  3. Pull your chin up towards the bar.
  4. Engage your back, arms, and core.
  5. Lower yourself back down under control.
  6. Alternate hand positions each set or rep.

Use controlled movement and an appropriate variation for your current ability. Stop if an exercise causes sharp pain, and seek qualified guidance when needed.

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