Mixed Grip Pull-Up
Pull-up with one hand supinated and one pronated. Creates unique muscle activation patterns.
Short answer
Mixed Grip Pull-Up: an intermediate bodyweight exercise for the lats and biceps. You need a pull-up bar. A typical target: 3 sets of 6-10 reps. Once it feels easy, “Archer Pull-Up” is the next step.
Benefits
Step-by-Step Guide
Follow these steps for perfect form
Grip bar with one palm facing you, one away.
Pull up evenly.
Lower with control.
Switch grips next set.
Pro Tips
Common Mistakes
Target Muscles
What muscles does the mixed grip pull-up work?
One hand over, one hand under. The underhand side gets more biceps involvement and the overhand side more lat, so the two arms work slightly differently within the same rep. The core and obliques resist the rotation this asymmetry creates. Because the mixed grip is mechanically stronger than a double overhand, most people can do more reps or handle more added weight, which makes it useful for overload - at the cost of the asymmetry it introduces.
Primary Muscles
Secondary Muscles
How to train it
Three sets of 6 to 10 reps, twice a week, and swap which hand is underhand every set. This is a good way to add loaded volume when double-overhand pull-ups have stalled. Do not make it your only pulling variation: the asymmetry that lets you lift more also builds imbalance if it is never balanced out.
If you are stuck
Pulling harder with one arm is the fault the grip encourages, usually the underhand side because the biceps are stronger there. Consciously drive with the overhand arm. Rotating during the pull is the related issue - keep your chest square to the bar. Always using the same grip orientation is the third and the most common: alternate every set, and if you forget, alternate every session.
Progressions
Level up your training
Mixed Grip Pull-Up questions
What is the benefit of mixed grip pull-ups?
Mixed grip pull-ups create asymmetric loading, which builds unilateral strength. They are a good progression toward one-arm pull-ups and help identify strength imbalances.
Should I switch grips during mixed grip pull-ups?
Yes, always alternate which hand is overhand/underhand between sets to develop balanced strength on both sides.
Related Exercises
More Pull exercises
Pull-Up
The king of upper body pulling movements. Targets the lats, biceps, and rear deltoids. A fundamental calisthenics exercise.
Chin-Up
A pull-up variation with supinated (underhand) grip that places more emphasis on the biceps while still working the back.
Wide Grip Pull-Up
A pull-up variation with wider grip that emphasizes lat width and upper back development.
Ready to Practice Mixed Grip Pull-Up?
Find a calisthenics park with pull-up bar near you and start training.