10 Best Side To Side Chins Alternatives for Home, Travel, and Rehab

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

Side To Side Chins

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 Chins

The steps for the Side To Side Chins itself, so you can judge how close each substitute below really is.

Lats, with biceps, forearms, middle back, shoulders · Other · Advanced · Compound

  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.

The 10 Best Side To Side Chins Alternatives

10 substitutes, ranked by how closely each one matches the Side To Side Chins 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. Chin-upPlay demonstration

    1. Chin-up

    98% 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 Chins
    • Equipment: bodyweight only, the same as the Side To Side Chins
    • Body position: hanging, the same as the Side To Side Chins
    • Balance: easier to stay steady on than the Side To Side Chins
  2. Weighted Close Grip Chin-up On Dip CagePlay demonstration

    2. Weighted Close Grip Chin-up On Dip Cage

    98% 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 Chins
    • Equipment: bodyweight only, the same as the Side To Side Chins
    • Body position: hanging, the same as the Side To Side Chins
    • Balance: easier to stay steady on than the Side To Side Chins
  3. Close Grip Chin-upPlay demonstration

    3. Close Grip Chin-up

    97% match

    Lats · Advanced · Compound

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

    • 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 Chins
    • Equipment: bodyweight only, the same as the Side To Side Chins
    • Body position: hanging, the same as the Side To Side Chins
  7. Side-to-side ChinPlay demonstration

    7. Side-to-side Chin

    93% match

    Lats · Advanced · Compound

    Pick this when you want to work 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 Side To Side Chins
    • Equipment: bodyweight only, the same as the Side To Side Chins
    • Body position: hanging, the same as the Side To Side Chins

Why You Might Need a Side To Side Chins Alternative

You may substitute Side To Side Chins for several practical reasons: no access to a suitable bar, shoulder pain from asymmetric loading, limited grip strength, or a need for controlled progressive overload. Side-to-side shifts increase torsion through the shoulder and scapula, which can aggravate rotator cuff or AC-joint issues. A lat pulldown or chest-supported row re-establishes a vertical or horizontal pulling vector while reducing shear. Cue for safer pulling: retract the scapula before initiating the pull and lead with the elbow to emphasize lat fibers rather than elbow flexors.

Side To Side Chins FAQ

What muscles does Side To Side Chins work?

Side To Side Chins primarily target the latissimus dorsi, with significant contribution from the biceps brachii, teres major, and posterior deltoids; scapular retractors (rhomboids) and spinal erectors stabilize the torso. The lateral shifting pattern also recruits obliques and hip stabilizers to control rotation. Cue: pull the chest to the bar and drive elbows down to load the lats rather than the forearms.

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