10 Best Side-to-side Chin Alternatives for Limited Equipment

The Side-to-side Chin is done hanging. Ranked closest by our scoring: the Side To Side Chins, the Chin-up and the Weighted Close Grip Chin-up On Dip Cage.

Side-to-side ChinWatch the Side-to-side Chin

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

How to Do the Side-to-side Chin

The steps for the Side-to-side Chin itself, so you can judge how close each substitute below really is.

Lats, with biceps, forearms · Bodyweight · Advanced · Compound

  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.

The 10 Best Side-to-side Chin Alternatives

10 substitutes, ranked by how closely each one matches the Side-to-side 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.

  1. Side To Side Chins

    1. Side To Side Chins

    93% 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 Side-to-side Chin
    • Equipment: bodyweight only, the same as the Side-to-side Chin
    • Body position: hanging, the same as the Side-to-side Chin
  2. Chin-upPlay demonstration

    2. Chin-up

    91% 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
    • Primary muscle: lats, the same as the Side-to-side Chin
    • Equipment: bodyweight only, the same as the Side-to-side Chin
    • Body position: hanging, the same as the Side-to-side Chin
    • Balance: easier to stay steady on than the Side-to-side Chin
  3. Weighted Close Grip Chin-up On Dip CagePlay demonstration

    3. Weighted Close Grip Chin-up On Dip Cage

    91% match

    Lats · Advanced · Compound

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

    • Weighted
    How to perform it
    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 Side-to-side Chin
    • Equipment: bodyweight only, the same as the Side-to-side Chin
    • Body position: hanging, the same as the Side-to-side Chin
    • Balance: easier to stay steady on than the Side-to-side Chin
  4. Close Grip Chin-upPlay demonstration

    4. Close Grip Chin-up

    90% match

    Lats · Advanced · Compound

    The same equipment, taken with a close grip.

    • Bodyweight
    How to perform it
    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 Side-to-side Chin
    • Equipment: bodyweight only, the same as the Side-to-side Chin
    • Body position: hanging, the same as the Side-to-side Chin

How to Choose the Right Side-to-side Chin Substitute

Match the substitute to your goal, available equipment, and joint tolerance. If you need to reduce shoulder stress, pick a neutral-grip chin-up or Australian row to lower shoulder rotation and shift load to the lats and teres major. For pure lat lengthening and strength, choose full-range vertical pulls; for rehab or volume work, use horizontal rows. Progress using band assistance, weighted vests, or 3–5 second eccentrics to increase time under tension. Cue: initiate each rep with scapular depression and pull with the elbows to maintain lat-dominant biomechanics.

Side-to-side Chin FAQ

What muscles does Side-to-side Chin work?

The Side-to-side Chin primarily targets the latissimus dorsi while recruiting teres major and posterior deltoid; the biceps act as secondary movers. Biomechanically it emphasizes humeral extension and scapular retraction, so cue pulling with the elbows down and back to maximize lat engagement.

Can I build muscle without doing Side-to-side Chin?

Yes. You can develop your lats using other vertical and horizontal pulls combined with progressive overload and tempo control. Use slow 3–5 second eccentrics and increase reps or resistance while maintaining scapular tension so the lats, not the biceps, bear the load.

Find Alternatives for Any Exercise

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