Rig Pull Up Mixed Grip

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The rig pull up mixed grip workout primarily engages the Lats, utilizing the rig’s sturdy structure for stability.

The mixed grip variation targets the biceps and forearms, providing a well-rounded upper body exercise.

Stand facing the rig with your feet shoulder-width apart and your hands slightly wider than shoulder-width apart, palms facing away from you.
Grasp the rig with an overhand grip with one hand and an underhand grip with the other hand.
Hang from the rig with your arms fully extended, engaging your core and keeping your shoulders down and back.
Pull yourself up towards the rig by bending your elbows, keeping your body straight and your chest lifted.
Continue pulling until your chin is above the rig, then slowly lower yourself back down to the starting position.

Start with a shoulder-width grip, one hand overhand and the other underhand, to engage your lats effectively.
Keep your core tight and shoulders down as you pull yourself up, focusing on squeezing your lats at the top of the movement.
Use a controlled tempo throughout the exercise, avoiding swinging or using momentum to ensure maximum lat engagement.
Imagine pulling your elbows down towards your hips rather than just pulling yourself up, emphasizing the lat contraction.
Don’t forget to fully extend your arms at the bottom of each rep, allowing your lats to stretch before initiating the next pull.
Experiment with different grip widths and hand positions to find what feels most comfortable and engages your lats the most.
Incorporate other lat-focused exercises like bent-over rows and lat pulldowns into your routine to further develop your back muscles.