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!
Mass Explosion: Blast Through Your Training Plateaus
Tired of spinning your wheels in the gym? Mass Explosion is your complete system for breaking plateaus and packing on muscle—naturally.
Developed by fitness expert John Paul Catanzaro, this guide combines cutting-edge science with proven methods to help you:
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Standing Band Pressdowns: The Joint-Friendly Triceps Builder
If you want bigger, stronger arms but struggle with elbow pain or can’t seem to get the right triceps activation
Target Your Rear Delts Like Never Before
If you’ve struggled to feel your rear delts working—or to fill in that rear delt gap—this variation of the bent-over
Leo’s Chin-Up Journey (Day 1): From Zero to Hero
Can’t Do a Chin-Up? Neither Could Leo… But That’s About to Change. Leo started training with me back in September.
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