Step by step instructions, muscle activation and variants for the Neutral-Supinated Chin-Up.
The mixed grip chin-up uses one hand in a supinated (underhand) grip and one in a pronated (overhand) grip, creating an asymmetric pull that challenges the lats, biceps, and core stabilizers differently than a standard chin-up. This grip variation also reduces wrist fatigue for high-rep sets.
The Neutral-Supinated Chin-Up is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.
