10 Best Mixed Grip Chin Alternatives for Limited Equipment

Ranked Mixed Grip Chin Alternatives

10 substitutes, ranked by how closely each one matches the Mixed Grip Chin on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page.

1. Best match

   Play demonstration

   1. Mixed Grip Chin-up

   98% match

   • Lats
   • Bodyweight
   • Advanced
   • Compound

   Pick this when you want a harder version that still works the lats.

   How to perform this exercise

   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

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

   2. Close Grip Chin-up

   95% match

   • Lats
   • Bodyweight
   • Advanced
   • Compound

   How to perform this exercise

   1. Grab the pull-up bar with your palms facing towards you and your hands 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, keeping your elbows close to your body.
   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.
   6. Repeat for the desired number of repetitions.

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

   Why this matches

   • Primary muscle: lats, the same as the Mixed Grip Chin
   • Equipment: bodyweight only, the same as the Mixed Grip Chin
   • Body position: hanging, the same as the Mixed Grip Chin
3. Play demonstration

   3. Chin-up

   95% match

   • Lats
   • Bodyweight
   • Intermediate
   • Compound

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

   How to perform this exercise

   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

   • Primary muscle: lats, the same as the Mixed Grip Chin
   • Equipment: bodyweight only, the same as the Mixed Grip Chin
   • Body position: hanging, the same as the Mixed Grip Chin
4. Play demonstration

   4. Weighted Close Grip Chin-up On Dip Cage

   95% match

   • Lats
   • Weighted
   • Advanced
   • Compound

   How to perform this exercise

   1. Stand in front of the dip cage and grab the parallel bars with an underhand grip, hands shoulder-width apart.
   2. Hang from the bars with your arms fully extended, feet off the ground, and body straight.
   3. Engage your back muscles and pull your body up towards the bars, keeping your elbows close to your sides.
   4. Continue pulling until your chin is above the bars, then pause for a moment.
   5. Slowly lower your body back down to the starting position, fully extending your arms.
   6. Repeat for the desired number of repetitions.

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

   Why this matches

   • Primary muscle: lats, the same as the Mixed Grip Chin
   • Equipment: bodyweight only, the same as the Mixed Grip Chin
   • Body position: hanging, the same as the Mixed Grip Chin
5. 

   5. Side To Side Chins

   94% match

   • Lats
   • Other
   • Advanced
   • Compound

   How to perform this exercise

   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 Mixed Grip Chin
   • Equipment: bodyweight only, the same as the Mixed Grip Chin
   • Body position: hanging, the same as the Mixed Grip Chin
6. Play demonstration

   6. Reverse Grip Pull-up

   94% match

   • Lats
   • Bodyweight
   • Intermediate
   • Compound

   Pick this when you want to work the lats with less balance to manage.

   How to perform this exercise

   1. Grab the pull-up bar with an underhand grip, hands shoulder-width apart.
   2. Hang from the bar with your arms fully extended and your body straight.
   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.
   6. Repeat for the desired number of repetitions.

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

   Why this matches

   • Primary muscle: lats, the same as the Mixed Grip Chin
   • Equipment: bodyweight only, the same as the Mixed Grip Chin
   • Body position: hanging, the same as the Mixed Grip Chin
   • Balance: easier to stay steady on than the Mixed Grip Chin
7. Play demonstration

   7. Side-to-side Chin

   87% match

   • Lats
   • Bodyweight
   • Advanced
   • Compound

   Pick this when you want a harder version that works the lats one side at a time.

   How to perform this exercise

   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 Mixed Grip Chin
   • Equipment: bodyweight only, the same as the Mixed Grip Chin
   • Body position: hanging, the same as the Mixed Grip Chin
8. 

   8. Rocky Pull-ups/pulldowns

   85% match

   • Lats
   • Other
   • Intermediate
   • Compound

   How to perform this exercise

   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 the chosen grip width, 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 until the bar 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.
   4. After a second on the contracted position, start to inhale and slowly lower your torso back to the starting position when your arms are fully extended and the lats are fully stretched.
   5. Now repeat the same movements as described above except this time your torso will remain straight as you go up and the bar will touch the back of the neck instead of the upper chest. Tip: Use the head to lean forward slightly as it will help you properly execute this portion of the exercise.
   6. Once you have lowered yourself back down to the starting position, repeat the exercise for the prescribed amount of repetitions in your program.

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

   Why this matches

   • Primary muscle: lats, the same as the Mixed Grip Chin
   • Equipment: bodyweight only, the same as the Mixed Grip Chin
   • Body position: hanging, the same as the Mixed Grip Chin
9. 

   9. Weighted Pull Ups

   85% match

   • Lats
   • Other
   • Advanced
   • Compound

   How to perform this exercise

   1. Attach a weight to a dip belt and secure it around your waist. Grab the pull-up bar with the palms of your hands facing forward. For a medium grip, your hands should be spaced at shoulder width. Both arms should be extended in front of you holding the bar at the chosen grip.
   2. You'll want to bring your torso back about 30 degrees while creating a curvature in your lower back and sticking your chest out. This will be your starting position.
   3. Now, exhale and pull your torso up until your head is above your hands. Concentrate on squeezing yourshoulder blades back and down as you reach the top contracted position.
   4. After a brief moment at the top contracted position, inhale and slowly lower your torso back to the starting position with your arms extended and your lats fully stretched.

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

   Why this matches

   • Primary muscle: lats, the same as the Mixed Grip Chin
   • Equipment: bodyweight only, the same as the Mixed Grip Chin
   • Body position: hanging, the same as the Mixed Grip Chin
10. 

    10. V-bar Pullup

    85% match

    • Lats
    • Bodyweight
    • Intermediate
    • Compound

    How to perform this exercise

    1. Start by placing the middle of the V-bar in the middle of the pull-up bar (assuming that the pull-up station you are using does not have neutral grip handles). The V-Bar handles will be facing down so that you can hang from the pull-up bar through the use of the handles.
    2. Once you securely place the V-bar, take a hold of the bar from each side and hang from it. Stick your chest out and lean yourself back slightly in order to better engage the lats. This will be your starting position.
    3. Using your lats, pull your torso up while leaning your head back slightly so that you do not hit yourself with the chin-up bar. Continue until your chest nearly touches the V-bar. Exhale as you execute this motion.
    4. After a second hold on the contracted position, slowly lower your body back to the starting position as you breathe in.
    5. Repeat for the prescribed number of repetitions.

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

    Why this matches

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