10 Best Close Grip Chin-up Alternatives for Limited Equipment

The 10 Best Close Grip Chin-up Alternatives

10 substitutes, ranked by how closely each one matches the Close Grip Chin-up on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Cards with a "How to perform it" link open to show the steps; every card title links to that exercise's own alternatives page.

1. 

   1. Side To Side Chins

   97% match

   Lats · Advanced · Compound

   A straight swap when you want to keep working the lats.

   • Other

   How to perform it

   1. Grab the pull-up bar with the palms facing forward using a wide grip.
   2. As you have both arms extended in front of you holding the bar at a wide grip, bring your torso back around 30 degrees or so while creating a curvature on your lower back and sticking your chest out. This is your starting position.
   3. Pull your torso up while leaning to the left hand side until the bar almost touches your upper chest by drawing the shoulders and the upper arms down and back. Exhale as you perform this portion of the movement. Tip: Concentrate on squeezing the back muscles once you reach the full contracted position. The upper torso should remain stationary as it moves through space (no swinging) and only the arms should move. The forearms should do no other work other than hold the bar.
   4. After a second of contraction, inhale as you go back to the starting position.
   5. Now, pull your torso up while leaning to the right hand side until the bar almost touches your upper chest by drawing the shoulders and the upper arms down and back. Exhale as you perform this portion of the movement. Tip: Concentrate on squeezing the back muscles once you reach the full contracted position. The upper torso should remain stationary as it moves through space and only the arms should move. The forearms should do no other work other than hold the bar.
   6. After a second of contraction, inhale as you go back to the starting position.
   7. Repeat steps 3-6 until you have performed the prescribed amount of repetitions for each side.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: lats, the same as the Close Grip Chin-up
   • Equipment: bodyweight only, the same as the Close Grip Chin-up
   • Body position: hanging, the same as the Close Grip Chin-up
2. Play demonstration

   2. Chin-up

   97% match

   Lats · Intermediate · Compound

   Pick this when you want an easier version that still works the lats.

   • Bodyweight

   How to perform it

   1. Hang from a pull-up bar with your palms facing towards you and your hands shoulder-width apart.
   2. Engage your core and pull your body up towards the bar, leading with your chest.
   3. Continue pulling until your chin is above the bar.
   4. Pause for a moment at the top, then slowly lower your body back down to the starting position.
   5. Repeat for the desired number of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Movement: chin-up, the same as the Close Grip Chin-up
   • Primary muscle: lats, the same as the Close Grip Chin-up
   • Equipment: bodyweight only, the same as the Close Grip Chin-up
   • Body position: hanging, the same as the Close Grip Chin-up

3. 3. Weighted Close Grip Chin-up On Dip Cage

   97% match

   Lats · Advanced · Compound

4. 4. Reverse Grip Pull-up

   96% match

   Lats · Intermediate · Compound

5. Play demonstration

   5. Mixed Grip Chin-up

   95% match

   Lats · Advanced · Compound

   The same equipment, taken with a mixed grip.

   • Bodyweight

   How to perform it

   1. Grab the pull-up bar with an underhand grip (palms facing towards you) and your hands slightly wider than shoulder-width apart.
   2. Hang from the bar with your arms fully extended and your feet off the ground.
   3. Engage your back muscles and pull your body up towards the bar, leading with your chest.
   4. Continue pulling until your chin is above the bar.
   5. Pause for a moment at the top, then slowly lower your body back down to the starting position with control.
   6. Repeat for the desired number of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Movement: chin-up, the same as the Close Grip Chin-up
   • Primary muscle: lats, the same as the Close Grip Chin-up
   • Equipment: bodyweight only, the same as the Close Grip Chin-up
   • Body position: hanging, the same as the Close Grip Chin-up

6. 6. Mixed Grip Chin

   95% match

   Lats · Intermediate · Compound

7. Play demonstration

   7. Side-to-side Chin

   90% match

   Lats · Advanced · Compound

   Pick this when you want to work the lats one side at a time.

   • Bodyweight

   How to perform it

   1. Stand with your feet shoulder-width apart and your knees slightly bent.
   2. Grasp a pull-up bar with an overhand grip, hands slightly wider than shoulder-width apart.
   3. Hang from the bar with your arms fully extended and your body relaxed.
   4. Pull yourself up by bending your elbows and bringing your chin towards the bar, while keeping your body straight.
   5. Once your chin is above the bar, lower yourself back down to the starting position.
   6. Repeat for the desired number of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

   Why this matches

   • Primary muscle: lats, the same as the Close Grip Chin-up
   • Equipment: bodyweight only, the same as the Close Grip Chin-up
   • Body position: hanging, the same as the Close Grip Chin-up

8. 8. Gironda Sternum Chin

   88% match

   Lats · Advanced · Compound

9. 9. Gironda Sternum Chins

   87% match

   Lats · Advanced · Compound

10. 10. L-pull-up

    86% match

    Lats · Intermediate · Compound