A mixed-grip chin-up, also known as an alternate-grip or opposite-grip chin-up, is performed with one hand pronated and the other hand supinated.
How to Perform It
- Start with body weight only, positioning your hands shoulder-width apart.
- Perform as many reps as possible with one grip orientation (e.g., left hand supinated, right hand pronated).
- Rest for 10 seconds, then switch grip orientation (right hand supinated, left hand pronated) and perform as many reps as possible.
Progressions
- Increase the hand spacing – Widening your grip makes the movement more challenging.
- Add external resistance – Use a chin/dip belt to load the exercise.
A great way to incorporate the mixed-grip chin-up into your training is with the high-volume routine featured on page 49 of Mass Explosion. Check it out!
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