Mixed-Grip Pull-Up

PullBarBW

One hand pronated (overhand), one hand supinated (underhand). Common in grip-strength and grappling-focused training; also seen as a fatigue-management technique on max-effort sets when grip is the limiting factor.

Demo: Olympic Weightlifting Exercise Library

Sets

3

Reps

6-10

Rest

1:30

Contraindications

None significant; rotate sides to avoid chronic asymmetry.

Setup

Grip the bar with one palm facing away and the other palm facing toward you, hands roughly shoulder-width apart.

Execution

  1. 1Depress both shoulder blades evenly before pulling
  2. 2Pull straight up, resisting the tendency to rotate toward the underhand side
  3. 3Drive elbows down and back symmetrically as possible
  4. 4Lower under control and consider switching hand positions between sets

Key cues

  • Resist the body's urge to twist toward the underhand arm
  • Keep the pull as symmetric as possible
  • Switch grip sides between sets to avoid asymmetric development
  • Full range of motion each rep

Common faults

  • Allowing the torso to rotate toward the supinated side
  • Always using the same hand in the same position, building asymmetry over time
  • Grip fatigue on the overhand side limiting total reps
  • Neglecting to alternate which hand is pronated across sessions

Tweaks

  • Alternate grip sides every set
  • Use for grip-fatigue management on high-rep back-off sets
  • Combine with towel grip on one side for grappling-specific training

Regressions

Chin-Up (Supinated Grip)Dead-Hang Pull-Up

Progressions

Weighted Pull-Up

Muscles

Primary: Latissimus Dorsi, Biceps Brachii

Secondary: Forearms, Rhomboids

Notes

Popular with grappling athletes (BJJ, wrestling) since mixed grips mimic gi and limb-control scenarios.

Sources

Attribution: Grip Sport / Grappling S&C Canon