Exercises / Intermediate
Mixed grip muscle up
- Biceps
- Triceps
- Lats
- Lower Chest
Available on Calisteniapp for iOS and Android.
- Level
- Intermediate
- Muscles
- 4
- Equipment
- Pull up bar
01 / Steps
How to do it
Similar to the muscle up but with one hand in a prone position and the other supine.
Helps improve freestyle tricks that are with a changed grip.
02 / Muscles
Muscles worked
Biceps
Triceps
Lats
Lower Chest
03 / Skills
What it trains
How demanding this exercise is for each physical ability.
- Strength60
- Explosivity30
- Technique50
- Cardio10
- Mobility40
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Variations and exercises that train similar muscles.
BeginnerShort chin-ups
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IntermediateBicep curl on rings
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IntermediateWrist-assisted one arm pull-ups
Biceps ∙ Lats ∙ Forearms
IntermediatePlanche lean push-ups
Triceps ∙ Anterior Deltoid ∙ Abs
AdvancedProgression repetitions from cup to one-arm handstand
Anterior Deltoid ∙ Upper Trapezius ∙ Upper Chest
IntermediateRing front lever
Abs ∙ Biceps ∙ Lats