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.

Updated Ranked by our 12-factor similarity model How it works

Original Exercise: Side-to-side Chin

Side-to-side ChinPlay demonstration
Primary muscle
Lats
Equipment
Bodyweight
Difficulty
Advanced
Type
Compound

Secondary muscles: Biceps, Forearms

How to perform Side-to-side Chin
  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.
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Ranked 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. 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
    Side To Side Chins

    1. Side To Side Chins

    93% match
    • Lats
    • Other
    • Advanced
    • Compound

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

    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 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
    • Bodyweight
    • Intermediate
    • Compound

    Pick this when you want an easier version that still works 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 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
    • Weighted
    • Advanced
    • Compound

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

    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 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
    • Bodyweight
    • Advanced
    • Compound

    The same equipment, taken with a close grip.

    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 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
  5. Reverse Grip Pull-upPlay demonstration

    5. Reverse Grip Pull-up

    90% match
    • Lats
    • Bodyweight
    • Intermediate
    • Compound
    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 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
  6. Mixed Grip Chin-upPlay demonstration

    6. Mixed Grip Chin-up

    87% match
    • Lats
    • Bodyweight
    • Advanced
    • Compound
    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 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
  7. Mixed Grip Chin

    7. Mixed Grip Chin

    87% match
    • Lats
    • Other
    • Intermediate
    • Compound
    How to perform this exercise
    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.

    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
  8. Archer Pull UpPlay demonstration

    8. Archer Pull Up

    86% match
    • Lats
    • Bodyweight
    • Advanced
    • Compound
    How to perform this exercise
    1. Start by hanging from a pull-up bar with an overhand grip, slightly wider than shoulder-width apart.
    2. Engage your core and pull your shoulder blades down and back.
    3. As you pull yourself up, bend one arm and bring your elbow towards your side, while keeping the other arm straight.
    4. Continue pulling until your chin is above the bar and your bent arm is fully flexed.
    5. Lower yourself back down with control, straightening the bent arm and repeating the movement on the other side.
    6. Alternate sides with each repetition.

    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 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
  9. Gironda Sternum ChinPlay demonstration

    9. Gironda Sternum Chin

    82% 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 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
  10. One Arm Chin-upPlay demonstration

    10. One Arm Chin-up

    82% match
    • Lats
    • Bodyweight
    • Advanced
    • Compound
    How to perform this exercise
    1. Stand facing a pull-up bar with your feet shoulder-width apart.
    2. Reach up and grab the bar with an underhand grip, with one hand gripping the bar and the other hand holding your wrist for support.
    3. Hang from the bar with your arm fully extended, keeping your body straight and your core engaged.
    4. Pull yourself up towards the bar by bending your elbow and squeezing your back muscles.
    5. Continue pulling until your chin is above the bar, then slowly lower yourself back down to the starting position.
    6. Repeat for the desired number of repetitions, then switch arms and repeat.

    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 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.

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