10 Best Mixed Grip Chin Alternatives for Limited Equipment

The Mixed Grip Chin is done hanging. Ranked closest by our scoring: the Mixed Grip Chin-up, the Close Grip Chin-up and the Chin-up.

Mixed Grip Chin

Each substitute is scored on movement pattern, muscles worked, equipment and body position. Read how we rank alternatives

How to Do the Mixed Grip Chin

The steps for the Mixed Grip Chin itself, so you can judge how close each substitute below really is.

Lats, with biceps, lats · Other · Intermediate · Compound

  1. Using a spacing that is just about 1 inch wider than shoulder width, grab a pull-up bar with the palms of one hand facing forward and the palms of the other hand facing towards you. This will be your starting position.
  2. Now start to pull yourself up as you exhale. Tip: With the arm that has the palms facing up concentrate on using the back muscles in order to perform the movement. The elbow of that arm should remain close to the torso. With the other arm that has the palms facing forward, the elbows will be away but in line with the torso. You will concentrate on using the lats to pull your body up.
  3. After a second contraction at the top, start to slowly come down as you inhale.
  4. Repeat for the recommended amount of repetitions.
  5. On the following set, switch grips; so if you had the right hand with the palms facing you and the left one with the palms facing forward, on the next set you will have the palms facing forward for the right hand and facing you for the left.

The 10 Best 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. Cards with a "How to perform it" link open to show the steps; every card title links to that exercise's own alternatives page.

Each link re-ranks the list below for the kit it names. Pick one to hide the substitutes you cannot set up.

  1. Mixed Grip Chin-upPlay demonstration

    1. Mixed Grip Chin-up

    98% match

    Lats · Advanced · Compound

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

    • 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
    • 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. Chin-upPlay demonstration

    3. Chin-up

    95% match

    Lats · Intermediate · Compound

    A straight swap when you want to keep working 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
    • 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. Reverse Grip Pull-upPlay demonstration

    6. Reverse Grip Pull-up

    94% match

    Lats · Intermediate · Compound

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

    • Bodyweight
    How to perform it
    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. Side-to-side ChinPlay demonstration

    7. Side-to-side Chin

    87% match

    Lats · Advanced · Compound

    Pick this when you want a harder version that works 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 Mixed Grip Chin
    • Equipment: bodyweight only, the same as the Mixed Grip Chin
    • Body position: hanging, the same as the Mixed Grip Chin

Mixed Grip Chin FAQ

What muscles does Mixed Grip Chin work?

The Mixed Grip Chin emphasizes the latissimus dorsi as the primary mover, with heavy assistance from the biceps brachii, brachialis, rhomboids, and posterior deltoids. It also recruits the scapular retractors for stability and the core for anti-extension; cue: initiate the pull with scapular depression to maximize lower-lat activation.

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