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. 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
5. Play demonstration

   5. 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
6. 

   6. V-bar Pullup

   85% match

   • Lats
   • Bodyweight
   • Intermediate
   • Compound

   It still works the lats, through a different movement.

   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
7. Play demonstration

   7. Gironda Sternum Chin

   85% match

   • Lats
   • Bodyweight
   • Advanced
   • Compound

   How to perform this exercise

   1. Stand facing a high bar with your feet shoulder-width apart.
   2. Reach up and grab the bar with an overhand grip, slightly wider than shoulder-width apart.
   3. Hang from the bar with your arms fully extended and your body straight.
   4. Engage your lats and biceps to pull your chest up towards the bar, leading with your sternum.
   5. Pause for a moment at the top, then slowly 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.

   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. Play demonstration

   8. L-pull-up

   85% match

   • Lats
   • Bodyweight
   • Intermediate
   • Compound

   How to perform this exercise

   1. Grab the pull-up bar with an overhand grip, slightly wider than shoulder-width apart.
   2. Hang with your arms fully extended and your body straight.
   3. Engage your lats and biceps to 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
9. Play demonstration

   9. Bench Pull-ups

   85% match

   • Lats
   • Bodyweight
   • Intermediate
   • Compound

   How to perform this exercise

   1. Position yourself under a bar or a sturdy horizontal surface that is at chest height.
   2. Grab the bar or surface with an overhand grip, slightly wider than shoulder-width apart.
   3. Hang with your arms fully extended and your body straight.
   4. Pull your chest towards the bar or surface by squeezing your shoulder blades together and bending your elbows.
   5. Continue pulling until your chin is above the bar or surface.
   6. Lower yourself back down to the starting position with control.
   7. 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
10. Play demonstration

    10. Pull Up (Neutral Grip)

    85% match

    • Lats
    • Bodyweight
    • Advanced
    • Compound

    How to perform this exercise

    1. Hang from a pull-up bar with a neutral grip (palms facing each other) and your arms fully extended.
    2. Engage your core and squeeze your shoulder blades together.
    3. Pull your body up towards the bar by bending your elbows and driving your elbows down towards your hips.
    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