ENVI
All muscles
Loading 3D model…
Drag to rotate · scroll/pinch to zoom · tap to select · double-click to zoom in on a muscle

Middle Back

Mixed Grip Chin

Mixed Grip Chin (Start)Mixed Grip Chin (End)
LevelExpertEquipmentOtherMechanicCompoundForcePull

A chin-up variation using one overhand and one underhand grip, which loads the lats and mid-back while challenging grip and balance.

Strength
Primary musclesMiddle Back
Secondary musclesBicepsLats

Energy burned

≈ 22 kcalFor 3 × 8–12, rest 90s · ≈ 3.8 kcal/min

Estimate range 16–27 kcal (±25 %)

Muscle mass worked9 %
Effort during a set6.1 MET
Your lean mass53.5 kgBody fat estimated from BMI and age

Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.

Setup

  1. 1Hang from a pull-up bar with one palm facing you and the other facing away, hands about shoulder width apart.
  2. 2Start from a full hang with your arms straight.
  3. 3Brace your core and cross your ankles.

How to perform

  1. 1Pull your elbows down and back to lift your chin above the bar.
  2. 2Keep your chest lifting toward the bar.
  3. 3Pause briefly at the top.
  4. 4Lower yourself slowly to a full hang.
  5. 5Switch which hand is overhand on the next set.

Alternatives

See all

Stretches for Middle Back

See all