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 Close Grip Chin-up and the Reverse Grip Pull-up.

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

Original Exercise: Side To Side Chins

Side To Side Chins
Primary muscle
Lats
Equipment
Other
Difficulty
Advanced
Type
Compound

Secondary muscles: Biceps, Forearms, Middle Back, Shoulders

How to perform Side To Side Chins
  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.
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Ranked 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. 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
    Chin-upPlay demonstration

    1. Chin-up

    98% 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 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. Close Grip Chin-upPlay demonstration

    2. Close Grip Chin-up

    97% match
    • Lats
    • Bodyweight
    • 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 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
  3. Reverse Grip Pull-upPlay demonstration

    3. Reverse Grip Pull-up

    97% 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 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
  4. Mixed Grip Chin-upPlay demonstration

    4. Mixed Grip Chin-up

    94% match
    • Lats
    • Bodyweight
    • Advanced
    • 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 (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 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
  5. Side-to-side ChinPlay demonstration

    5. Side-to-side Chin

    93% match
    • Lats
    • Bodyweight
    • Advanced
    • Compound

    Pick this when you want to work 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 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
  6. Gironda Sternum ChinPlay demonstration

    6. Gironda Sternum Chin

    89% match
    • Lats
    • Bodyweight
    • Advanced
    • Compound

    It still works the lats, through a different movement.

    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 Chins
    • Equipment: bodyweight only, the same as the Side To Side Chins
    • Body position: hanging, the same as the Side To Side Chins
  7. L-pull-upPlay demonstration

    7. 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 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
  8. V-bar Pullup

    8. V-bar Pullup

    85% match
    • Lats
    • Bodyweight
    • Intermediate
    • Compound
    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 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
  9. Bench Pull-upsPlay demonstration

    9. Bench Pull-ups

    84% 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 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
  10. Pull Up (Neutral Grip)Play demonstration

    10. Pull Up (Neutral Grip)

    84% 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 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

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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