mixed grip chin · Impulse

What is Mixed Grip Chin? Mixed grip chin is a variation of the traditional chin-up exercise where one hand is in an overhand grip (palms facing away) and the other hand is in an underhand grip (palms facing towards you). This exercise primarily targets the muscles in the back, arms, and shoulders.

Grab the pull-up bar with one hand in an overhand grip and the other hand in an underhand grip.
Hang with your arms fully extended and your body in a straight line.
Pull yourself up towards the bar by engaging your back and arm muscles.
Focus on bringing your chin over the bar.
Slowly lower yourself back to the starting position with control.
Repeat for the desired number of repetitions.

Swinging your body to gain momentum.
Not fully extending your arms at the bottom of the movement. - Using momentum to pull yourself up instead of engaging the targeted muscles.
Allowing your shoulders to shrug up towards your ears.

Engage your core muscles to maintain stability throughout the exercise.
Focus on controlled movements to target the muscles effectively. - Keep your shoulders down and back to prevent strain.
Breathe out as you pull yourself up and breathe in as you lower yourself down. - Gradually increase the number of repetitions as you build strength.