Alternate Grip Pull Up

Alternate Grip Pull-Up

The alternate grip pull-up, also known as the chin-up or mixed grip pull-up, is a variation of the standard pull-up that involves using different hand positions. Here are the proper instructions for performing alternate grip pull-ups:

Muscles Targeted:

  • Latissimus dorsi (lats)
  • Biceps
  • Upper back muscles


  1. Setup:
    • Find a sturdy horizontal bar that can support your body weight. You can use a pull-up bar at the gym or even a secure horizontal bar outdoors.
    • Stand beneath the bar and reach up to grip it with an alternate grip. An alternate grip involves placing one palm facing towards you (supinated grip) and the other facing away from you (pronated grip).
  2. Grip Position:
    • Choose which hand will have the palm facing towards you and which will have the palm facing away. This is the alternate grip. You can switch the grip in subsequent sets if you’d like to work both sides evenly.
  3. Hand Placement:
    • Space your hands slightly wider than shoulder-width apart.
    • Ensure a firm grip on the bar with both hands.
  4. Starting Position:
    • Hang from the bar with your arms fully extended. Your body should be straight, and your feet should not be touching the ground.
  5. Pulling Up:
    • Begin the pull-up by engaging your core and pulling your shoulder blades down and back.
    • Initiate the movement by pulling your elbows down towards the floor.
    • Continue pulling until your chin is above the bar.
    • Focus on using your back muscles to perform the lift rather than relying solely on your arms.
  6. Lowering Down:
    • Lower your body back down in a controlled manner, fully extending your arms.
  7. Breathing:
    • Inhale as you lower your body.
    • Exhale as you pull your body up.
  8. Repetition:
    • Aim for a specific number of repetitions, depending on your fitness level. Start with a number that challenges you without compromising form.
  9. Sets:
    • Perform multiple sets of the exercise, with rest intervals in between.
  10. Tips:
    • Keep your body straight throughout the movement.
    • Avoid using momentum or swinging to lift your body.
    • Focus on a controlled and deliberate movement for maximum muscle engagement.

Remember to warm up before starting your workout, and if you’re new to pull-ups, you can begin with assisted variations or use a resistance band for support. As you gain strength, you can progress to unassisted alternate grip pull-ups.