Forehand and backhand (mixed grip) pull-ups

As the name suggests, this is a posture that uses both an overhand and an underhand grip. Doing this can make pull-ups more difficult. When you adopt this grip, your body will deflect to the side of the underhand grip, increasing the force on the side of the underhand grip. Hang your arms on the single bar like a pull-up, with your hands wide apart, focus on the contraction of the latissimus dorsi, and bend your arms to pull up to the clavicle in front of your neck, so that it is close to or touching the horizontal bar. Use the contraction force of the latissimus dorsi to control the movement and slowly lower the body back to its original state. Of course, don’t forget to use your forehand and backhand alternately, and don’t make your body asymmetrical.

Exercise parts:Trapezius, latissimus dorsi and biceps

Action essentials:

1. Hold both hands wide apart and hold one hand behind your back (palm facing you) ) Hold the horizontal bar with one hand (palm facing outward), with both feet off the ground, arms hanging down and straight.

2. Use the contraction force of the latissimus dorsi to pull the body up until the horizontal bar touches or is close to the chest. Stay still for a second to fully contract your lats.

3. Then gradually releaseLoosen the latissimus dorsi and allow the body to slowly lower until it returns to complete sagging, then repeat.

Notes: When pulling up, focus on the latissimus dorsi and pull the body as high as possible. Don't let your body swing as you pull up. The feet cannot touch the ground when hanging down.