Mixed Grip Pull Ups
Mixed Grip Pull-Ups, also called Mixed Grip Chin-Ups, are one of the first exercises that prepare you for the One Arm Pull Up. In this pull-up variation, one hand uses an underhand grip (palm facing you) and the other uses an overhand grip (palm facing away from you).
This grip combination creates uneven tension, helping you build more strength on one side – an important step toward doing a one-arm pull-up.
Necessary equipment
Mixed Grip Pull Ups - the correct execution
- Start in a hanging position
- Pull your shoulder blades down
- Pull the rings to your chest
- Turn one palm towards your chest
- Change sides after each repetition
Which muscles are trained by Mixed Grip Pull Ups for Beginner?
Primary trained muscles for Mixed Grip Pull Ups for Beginner
Latissimus - The latissimus dorsi is a large muscle in your back that helps you pull your arm down and back. It also supports breathing and stabilizes the spine.
Upper Back - The muscles in the upper back, including the trapezius and rhomboid muscles, help move and stabilize your shoulders. They pull the shoulder blades together and support posture.
Biceps - The biceps brachii muscle is located on the front of your upper arm. It helps you bend your arm at the elbow, rotate your palm upwards, and lift your arm forward.
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Alternative variants of Mixed Grip Pull Ups:
Advanced Mixed Grip Pull Ups
Advanced Mixed Grip Pull-Ups are a harder version where the load is shifted even more to the side with the underhand grip. This makes that side work harder, which helps build strength on just one side.
This exercise is especially useful if you want to focus on getting stronger for the one-arm pull-up. Make sure to move your body in a controlled way and without swinging, so you use the right muscles and avoid injuries.
Necessary equipment
Advanced Mixed Grip Pull Ups - the correct execution
- Start in a hang position
- Pull your shoulder blades down behind you
- Pull the rings towards your chest
- Turn one palm towards your chest
- Stretch the rotated hand a bit to the side to increase intensity.
- Change sides after each repetition
Similar exercises to Mixed Grip Pull Ups for Beginner
Uneven Pull Ups
Uneven Pull Ups, also called Uneven Chin Ups, are an effective exercise for the back and arm muscles when performed on gymnastic rings. The rings are set at different heights, creating an uneven load and making the workout more intense. This exercise is a great preparation for one-arm pulling movements like the One Arm Pull Ups or the Archer Pull Up.
One Arm Pull Ups / One Arm Chin Ups
One-arm pull-ups on gymnastic rings are among the most challenging pull-up exercises out there. Anyone who can already handle high loads in weighted pull-ups or perform multiple clean repetitions of archer pull-ups has a solid foundation to start learning the one-arm pull-up.
When training for the one-arm pull-up, it's important to progress slowly and systematically to avoid overuse injuries, such as elbow or shoulder pain.
Archer Pull Ups, Archer Chin Ups with gym rings
Archer pull-ups are a challenging variation of the classic pull-ups where one arm bears more weight in an alternating pattern—similar to drawing a bow. This exercise specifically strengthens the back and bicep muscles. Archer pull-ups (overhand grip) and archer chin-ups (underhand grip) differ only in the grip used and are excellent preparation for one-arm pull-ups.
Bulgarian Pull Ups with gym rings
The Bulgarian Pull-Up is an advanced variation of the classic Pull-Up that particularly strengthens the shoulder girdle and improves upper body stability. Unlike the regular pull-up, the arms are pulled outward rather than kept close to the body, requiring additional control and specifically targeting the shoulders, trapezius, back muscles, as well as the biceps and forearms. This exercise is performed on gymnastics rings and provides an intense stimulus for the entire back.
