Quick Answer
Mixed Grip Pull-Up is a intermediate strength exercise that targets your lats and middle back. It uses a pull up bar. Grip bar mixed grip (one palm facing you, one away), shoulder-width.
Video Tutorial
How to Perform the Mixed Grip Pull-Up
- 1
Grip bar mixed grip (one palm facing you, one away), shoulder-width.
- 2
Hang arms extended.
- 3
Pull body up until chin clears bar.
- 4
Focus on back engagement.
- 5
Lower slowly.
- 6
Repeat reps. Switch grip next set.
Common Mistakes to Avoid
- !Rushing reps instead of controlling the lowering (eccentric) phase — aim for 2–3 seconds down.
- !Letting form break down as reps add up. Stop the set when technique slips, not when you physically can't do another rep.
- !Leading with the biceps instead of initiating the pull by retracting your shoulder blades.
Tips for Better Form
- ✓Breathe out during the effort (concentric) and breathe in on the return (eccentric).
- ✓Use a mirror or film yourself on your first session — your perceived form and actual form often differ.
- ✓Brace your core as if someone were about to punch you in the stomach. This stabilizes your spine in every rep.
- ✓Start each set with 1–2 warm-up reps at a lighter load to groove the movement.
Alternative Exercises
If the Mixed Grip Pull-Up isn't right for your body, equipment, or goal, try these similar exercises that hit the same muscle groups:
Frequently Asked Questions
What muscles does the Mixed Grip Pull-Up work?
The Mixed Grip Pull-Up primarily works your lats and middle back. Secondary muscles include the biceps, forearms and shoulders.
What equipment do I need for the Mixed Grip Pull-Up?
The Mixed Grip Pull-Up needs a pull up bar. You can perform it at home or at the gym as long as you have what's listed.
Is the Mixed Grip Pull-Up suitable for beginners?
The Mixed Grip Pull-Up is an intermediate exercise. Beginners can try it with a lighter load or an easier variation before progressing to the full movement.
How many sets and reps of Mixed Grip Pull-Up should I do?
For strength: 3–5 sets of 3–6 reps with longer rest (2–3 min). For hypertrophy (muscle growth): 3–4 sets of 8–12 reps with moderate rest (60–90 sec). For endurance: 2–3 sets of 15+ reps with short rest (30–45 sec). Adjust based on your program and goal.
Can I do the Mixed Grip Pull-Up every day?
No. Muscles need 48 hours to recover between heavy training sessions. If you want to train lats and middle back more frequently, alternate harder and easier variations and keep overall weekly volume moderate.