Bodyweight Training

Mixed-Grip Pull-Up exercise

A pull-up variation using one overhand and one underhand grip, targeting back and arm muscles with an asymmetric load.

Mixed-Grip Pull-Up exercise demonstration

How to perform Mixed-Grip Pull-Up

  1. Grip the bar with one palm facing you (underhand), the other facing away (overhand).
  2. Hang from the bar with arms fully extended.
  3. Engage your core and pull your chin over the bar.
  4. Pause briefly at the top.
  5. Lower down with control until arms are straight.
  6. Switch grips each set for balanced development.

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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