These 10 Chin-Up Alternatives Also Train The Back and Shoulders

Chin-ups are a variation of the pull-up exercise. Similar to the pull-up, it’s done hanging from a bar and pulling your sternum towards the bar. When you’re doing a chin-up, instead of gripping the bar in an overhand grip, you use an underhand grip.

Typically, chin-ups are considered somewhat easier compared to pull-ups as the biceps are in a more advantageous position to contribute to the movement, though both exercises generally work the same muscle groups.

Pull-ups and chin-ups train multiple muscle groups in the back, shoulder, arms, and torso. The primary mover is the latissimus dorsi (lats), while the teres major, rhomboids, trapezius, biceps brachii, brachioradialis, anterior, lateral, and posterior deltoid heads, and rectus abdominis contribute as well.

When choosing chin-up alternatives, we focused on exercises that train the same muscle groups that chin-ups train and those that utilize the lats as primary movers.

Please note that even though we didn’t include resistance band chin-ups on the list, if your goal is achieving your first chin-up and/or doing more reps than you otherwise could, using a resistance band or machine-assisted chin-ups and pull-ups can be useful. You can do band-supported chin-ups by looping a resistance band on the bar and placing your feet on the band to support you while you pull yourself up to the bar. Alternatively, you can use an assisted chin-up machine (a Gravitron) if your gym has one.

In this article, we’ll cover our favorite chin-up alternatives to train the back and shoulders, as well as the the equipment you’ll need to perform them:

1. Lat Pulldowns – Lat pulldown machine or high pulley
2. Inverted Row – Equipment: Smith machine or TRX or barbell in the rack
3. Ring row – Equipment: gymnastic rings with adjustable straps, TRX
4. 1-arm Dumbbell Row – Equipment: Dumbbell and a bench/surface
5. Lever rows – Equipment: barbell, bench/surface
6. T-Bar Row – Equipment: Barbell
7. Pendlay/Barbell Row – Equipment: Barbell
8. Dumbbell pullover – Equipment: dumbbell and bench/surface
9. Chest supported row – Equipment: Incline bench and dumbbell/ barbell
10. Seated Cable Row – Equipment: cable row machines

1. Lat-Pulldown

If your gym has a lateral pulldown machine, you can substitute chin-ups with lat pulldowns. Similar to the chin-up, the lat pulldown is a vertical pulling movement that trains the muscle groups in the back, shoulders, and arms. [1]

The latissimus dorsi is the primary mover, while the infraspinatus, teres major, teres minor, trapezius, posterior deltoid, biceps brachii, brachialis, brachioradialis are the synergists.

The lat pulldown machine not only allows you to adjust the weight you’re lifting based on your training level and goals, but the movement can also be modified to train muscles from different angles, using different grips, and so on to suit you, the individual. Generally speaking, it’s difficult to predict that a different grip or ROM would produce a different result in regional muscle growth, though individual results will most certainly vary. The choice of a specific variation should mainly reflect the individual’s preferences.

How to Do Lat Pulldowns:

1. Attach a lat pulldown bar to the pulley. Grab the bar with both hands using a double overhand grip, with the hands slightly wider than shoulder-width apart.
2. Sit on the bench with your knees under the knee pads. You can adjust the knee pad height to ensure there isn’t a gap between your knees and the pads.
3. Pull the bar down towards your upper chest without leaning back. Keep your back straight and chest proud.
4. Once your elbows are by your sides and the bar is around your chest level, slowly let it return to the starting position.

How to Do V-Grip Lat Pulldowns:

As the name suggests, a close-grip lat pulldown is done with your palms together. The position allows you to primarily focus on the latissimus dorsi and teres major.

You will need a close grip attachment (v-bar) for close grip lat pulldown:

1. Attach the v-grip attachment to the lat pulldown machine. Sit up straight with your knees under the pads.
2. Grab the attachment with both hands, palms facing each other.
3. Pull down the attachment towards your sternum by squeezing your shoulder blades and driving your elbows down.
4. Let the attachment return to its previous position by pushing your shoulder blades apart and extending your arms.

2. Inverted Row

Despite being a horizontal pull, the inverted row can be a great alternative to the chin-up or pull-up, which are both vertical pulls. All are compound movements that are most commonly done as bodyweight exercises, though load can be added.

The latissimus dorsi, rhomboids, and teres muscle group are the primary movers with many muscles of the shoulder girdle and arm being synergists.

In order to do inverted rows, you need a fixed bar at the height of your choice (lower will be more difficult). You can use a Smith machine or a squat rack to do inverted rows.

When you’re doing an inverted row, you grab the bar with an overhand grip, approximately shoulder-width apart by default, and, with straight legs and hips, pull your sternum towards the bar. Your body should be at a 70-to-0-degree angle to the floor. At a 70-degree angle, your body is mostly vertical, with your heels on the floor and your arms extended forward so you can lean back. From there, you simply pull your chest towards the bar and lower yourself to the starting position. This and more vertical variations are easier versions of the exercise.

As you decrease your body’s angle to the floor (i.e., get more horizontal), the movement gets more challenging. The closer you get to the floor, the more body weight you will have to lift, increasing its difficulty.

Inverted rows are super versatile and can be performed at any fitness level since you can adjust the difficulty by changing your body angle.

How to Do Inverted Rows:

1. Place a bar on the squat rack. The height of the bar is up to you: the lower it is, the more challenging the movement will be. We recommend starting with the bar at approximately hip height.
2. If the bar is level with or higher than your sternum,
   1. Stand in front of the bar and plant your feet firmly into the ground. Grab the bar with both hands using an overhand grip, slightly wider than shoulder-width apart.
   2. Keep your body straight, and lean back by extending your arms. Keep your heels on the ground to support yourself.
3. If the bar is lower, lay or sit down under it and reach up to grab the bar with both hands in a wide grip. Walk your feet out. Your body should be in a straight line from your heels on the floor, up to your back. This is the starting position.
4. Use your arms to pull your chest up until it touches the bar. Keep your body straight and your core and glutes engaged throughout the movement.
5. Lower yourself down by extending your arms at a controlled speed. That’s one repetition.

Finding the right height takes a bit of experimentation. You can also try adjusting your grip (overhand or underhand) and grip width to find the best position.

You can use a Smith machine or a squat rack to do inverted rows. If those are not available to you, you can use a pair of gymnastic rings or a suspension strap system to do ring rows instead.

3. Ring Rows

Ring rows are very similar to inverted rows, but instead of using a fixed bar, you hold onto a pair of rings or handles connected to a strap system. Since the rings aren’t fixed in place, ring rows introduce instability to the exercise, making it slightly more challenging.

The upside of ring rows is that you can do them anywhere: loop the straps around a tree branch or a sturdy door (if you’re using TRX), and you’re good to go.

How to Do Ring Rows:

1. Adjust the height and width of the rings. For width, we recommend about a forearm’s length between the rings side-to-side. For height, we recommend starting with the rings at approximately hip level. If you’re a beginner, you can set them at chest level. The lower the rings, the more horizontal you can get, which makes the movement harder. You can set them at hip height and still remain somewhat vertical by walking further away from the center.
2. While standing up, grab the rings with both hands and walk your feet out in front of you while you straighten your arms to get into position. Your shoulders should be directly underneath the rings, your legs straight in front of you, and your heels on the ground. This is your starting position.
3. Tighten your core, squeeze your butt, and pull your chest up towards the rings. At the top, the rings should be on either side of your chest. This is the top of the movement.
4. Extend your arms at a controlled speed and lower yourself to the starting position. That’s one repetition.

If the movement is too difficult, we recommend raising the rings to encourage a more vertical body position and/or bending your knees so that your entire foot is flat on the floor. This reduces the amount of load that needs to be lifted.

For a more challenging alternative, you may lower the rings to assume a more horizontal position with only your heels touching the ground. You may also raise your feet on an elevated surface to make the movement even more difficult.

You can increase the difficulty by doing single-hand ring rows, though this will likely need to be performed with a higher ring position and more vertical body angle than when using both arms. Instead of grabbing both rings, grab one with one hand and pull yourself up.

4. 1-Arm Dumbbell Rows

You probably think of 1-arm dumbbell rows when we say 1-arm row, but they can also be done with a barbell, either as a lever row (discussed later) or a Meadows row.  Since they’re pretty similar, the choice comes down to your preferences. For some with limited access to heavier weights, the dumbbell can be impractical in the long term as there is a limit to how much you can load. Otherwise, it’s up to you!

Here, we’ll focus on the classic 1-arm dumbbell row.

1-arm dumbbell rows primarily train the muscles of the upper back and shoulder girdle, with a bit of contribution from the arms, of course. The latissimus dorsi, rhomboids, trapezius, teres major, and posterior deltoid are the primary movers, while brachii and brachialis are the synergists.

The movement is quite similar for both options: you half-kneel on a bench, with one hand and knee on the same side of the body supported by the bench. Your free foot supports you on the floor while you use your free hand to lift a dumbbell/barbell towards your chest using a rowing motion.

How to Do 1-Arm Dumbbell Rows:

1. Stand next to the bench or the surface you’ll use for support. Place a dumbbell next to you on the floor. Hinge forward and put your left hand and left knee on the bench. Make sure your hand is in line with your shoulder and your knee is in line with your hip. Let your left foot dangle from the bench. Your right foot should be on the floor, slightly back from your hips and out to the side.
2. Lean down, hold the dumbbell with your right hand, and lift it up until your back is horizontal, parallel to the floor. This is the starting position.
3. Pull your right elbow up and back by squeezing your shoulder blades together. Keep your elbow close to your body as you lift the dumbbell. Try not to move your torso much during the movement.
4. Lower the dumbbell down, getting back to the starting position. That’s one repetition.
5. Complete all the programmed reps on one side, then switch to the other arm.

5. Lever Rows

When it’s not possible to grab a dumbbell that is heavy enough, the lever row is a great option. This is also a staple for those training in a home gym without a rack full of dumbbells. At its core, the lever row is a 1-arm row you do with a barbell by grabbing it close to the collar and rowing it like a dumbbell.

How to Do Lever Rows:

1. Load weight plates to one side of the bar. Place it next to the bench. You can lay another plate on top of the empty end of the bar on a weight plate to prevent it from slipping. Alternatively, you can place the empty end of the barbell into a landmine attachment to secure it. Finally, you can actually do this exercise with both sides loaded equally. All that changes is the leverage the lifter will have, thereby changing the weight that will be used.
2. Put one knee and one hand on the bench (for example right knee, right hand) like a 1-arm dumbbell row. Your hand should be right under your shoulder and your knee right under your hip.
3. Place your other foot on the floor, slightly back and out to the side. You should be able to stay in this position without losing your balance.
4. Extend your empty arm and grab the bar near the collar of the barbell. Your hand should be slightly in front of your shoulder when viewed from the side.
5. Using your arm and keeping your back straight, pull the end of the barbell up and towards your chest. Squeeze your shoulder blades together.
6. Lower the bar down until the plate is touching the floor. 
7. Do all repetitions on one side, then repeat the movement with your other arm.

You may find it beneficial to use smaller denominations of plates, e.g. 25-pound plates vs. 45-pound plates in order to maintain a larger range of motion.

6. T-Bar Row

A T-bar row is a compound (multi-joint) horizontal pulling exercise where the lifter straddles the barbell and rows the loaded end to their chest. While similar to the bent-over row, the bar is oriented in a different position, generally a narrower, neutral grip, and may be preferred by some individuals who don’t tolerate heavy barbell rows well.

The T-bar row trains the latissimus dorsi, trapezius, infraspinatus, teres major, and teres minor, as well as the posterior deltoid, biceps brachii, and brachialis.

To do a T-bar row you load one end of a barbell with weight plates (just like the lever row that we described above), stand over it with the bar between your legs, and grab the weight plate (you can also use a strap looped around the bar or V-part attachment) to lift it towards your chest. Once again, securing the empty end to the floor by putting a weight plate over it or using a landmine attachment will help you train more smoothly.

How to Do T-Bar Rows:

1. Straddle the bar, your feet slightly wider than shoulder-width apart. Keep a soft bend in the knees, hinge at the hips, and bend forward to an approx. 45-degree angle relative to the floor, or just low enough so you can grab the bar (or the V-part attachment if you want to use one) with extended arms.
2. Grab the V-bar with both hands. Squeeze your shoulder blades and drive your elbows up and back, lifting the weight plate towards your chest.
3. Lower the bar back down with controlled speed and motion.
4. Repeat for reps.

Wrist straps may be useful during this exercise to prevent grip fatigue from limiting performance. We also recommend performing the reps in relatively strict form and with little torso movement during each rep.

7. Pendlay/Barbell Row

Barbell rows and their variation, the Pendlay row, are staple pulling exercises for many lifters, as they’re relatively versatile with respect to loading and rep ranges, while being brutally effective at training the back, shoulders, and arms. More specifically, the latissimus dorsi, infraspinatus, teres major, teres minor, infraspinatus, and trapezius are the primary movers when doing barbell rows while the posterior deltoid, biceps brachii, and brachialis are the synergists. [2]

The primary difference between barbell rows and Pendlay rows is the longer range of motion. When you’re doing Pendlay rows, you start with the bar on the ground, which means you have to bend forward more to lift it off the ground. You return the bar to the floor after each rep. It’s a popular alternative to the barbell row, especially for powerlifters and other strength athletes, thanks to its similarities to the power clean and deadlift. When you’re doing barbell rows, you start the movement with the bar around knee height and return to this position with each rep.

Overall, both movements are good for training your back, so choose whichever one you enjoy better.

You only need a barbell and weight plates to perform either.

How to Do Barbell Rows:

1. Stand with your feet hip-width apart and the bar on the ground right in front of you, about 1 inch in front of your shins.
2. Keep your knees mostly straight, bend over, and grab the barbell with an overhand grip using a shoulder-width grip just outside of your legs. Make sure your wrists and arms are straight.
3. Lift the bar off the ground by slightly straightening your knees and hips. The bar should be just below your knees. This is your starting position.
4. Keeping your core engaged, pull the bar up towards your sternum using your arms, pulling your shoulder blades together, and driving your elbows up and back.
5. Return the bar to the starting position.

How to Do Pendlay Rows:

1. Stand with your feet hip-width apart and the bar on the ground right in front of you, about 1 inch in front of your shins.
2. Keep your knees mostly straight, bend over, and grab the barbell with an overhand grip using a shoulder-width grip just outside of your legs. Make sure your wrists and arms are straight.
3. From here, use the arms to pull the bar off the floor and pull it towards the bottom of your sternum. Squeeze your shoulder blades together as you lift the bar up.
4. Return the bar to the floor and repeat until you complete your set.

Here is a Pendlay row video that may be helpful!

8. Dumbbell Pullover

Dumbbell/barbell pullovers are done by resting your upper back or whole torso on a bench and moving a weight above you towards your head and back. It’s an effective exercise for training   chest and back muscles. In addition to the latissimus dorsi, the pectoralis major and serratus anterior are the primary movers during this exercise.

For beginners, it’s a good idea to lie down on the bench with your back, torso, and hips resting on the surface. This position allows you to have more support and concentrate on the movement of the arms.

For a more challenging exercise, try the bridge variation. In this version, you get into a bridge position with the upper back resting on the bench and keep your torso horizontal by engaging your core and legs.

​​How to Do Dumbbell Pullovers:

1. Lie down on the bench with your back, shoulders, torso, and hips supported by the bench. Plant your feet on the ground. Your head will slightly hang from the bench.
   1. For a more challenging version, sit in front of the bench with your back resting against it. From here, push up into a bridge. Your upper back will be on the bench, with your core and glutes supporting your weight.
2. Your upper back and hips will rest on the bench, but you can arch your middle back slightly.
3. Grab a single dumbbell, holding each edge with one hand, and position it over your chest. Extend your arms, lifting the dumbbell up, but keep a soft bend in your elbows. This is your starting position.
4. Slowly lower the dumbbell back over your head. The movement will stretch your lats and pecs, so it’s a good idea to take it slow and not push too hard.
5. Drawing your arms back, return the dumbbells back to the starting position.

The key here is to remain in control of the movement and discover your range of motion. It is generally a good idea to start with a lighter weight when you’re new to a movement.

9. Chest-Supported Row

Chest-supported rows are done by leaning your chest against an incline bench as you pull a pair of dumbbells towards your chest, e.g. a two-armed dumbbell row. It can also be done on a variety of different machines with different angles, handles, and so on.

The exercise trains the latissimus dorsi, trapezius, rhomboids, infraspinatus, teres major and minor, and biceps muscles.

How to Do Chest-Supported Rows:

1. Set your bench to a 45-degree incline and grab a pair of dumbbells. Your toes will be on the floor to support you while your body rests on the bench (facedown). Squeeze your core/trunk tight as well, and take a deep breath.
2. Pull your elbows up and back by squeezing your shoulder blades together. Keep your arms close to your body rather than letting them flare out to the sides.
3. Lower the dumbbells down and return to the starting position.

Wrist straps again may be useful here!

10. Seated Cable Row

And finally, we have the seated cable row. This horizontal pulling exercise trains the latissimus dorsi, trapezius, rhomboids, posterior deltoid, and teres muscle group.

If there is a cable row machine in your gym, you’re in luck. Cable rows allow for a lot of variety as you can do them sitting, standing up, or with different attachments and grips to train your muscles through different angles and ranges of motion. Again, using a specific variation is mostly a personal preference. We’ll describe the seated cable row using a v-grip.

How to Do Seated Cable Rows:

1. Attach a v-grip bar to the low pulley to do the traditional seated cable row. Sit up straight on the bench with a proud chest, your knees softly bent. Securely grip the attachment with your palms facing each other. 
2. Using your arms, pull the handles straight towards your torso, aiming for the bottom of your sternum. The key here is to use your back muscles as you pull: you don’t want to lean back with your torso or get support from your legs. They should be relatively still.
3. Extend your arms forward at a controlled speed to return to the start position.

You can also use attachments and different grips to alter the exercise. For example, with a bar attachment, you can do a wide grip cable row. Grab the bar in an overhand grip, place your hands shoulder-width apart, and follow the instructions above.

You can also do a one-arm seated cable row by using a single d-handle attachment. The movement is the same, but you use only one hand to pull the straps. Once you’re done, switch to the other arm and repeat.

Summary

If you’re seeking alternatives to chin-ups either because they are too hard or too easy for you at this point in your training, you may benefit from these chin-up alternatives that are generally more accessible. For direct training in the chin-up movement pattern, you can do assisted chin-ups with a resistance band or with an assisted chin-up machine.

For those who can do more than 10-to-12 reps in a row of chin-ups,  you may find benefit for strength by progressively loading the movement using a weighted vest, holding a dumbbell between your legs, or wearing a dip belt attached to additional weight plates are some of the options at your disposal.

Of course, if you simply prefer not to do any chin-ups, that’s alright, too. In any case, we do think you can benefit from including some exercises from this list in your program: lat pulldowns, for example, train you in vertical movement patterns like the chin-ups. The rows we included in the list, on the other hand, train your muscles in the horizontal pulling movement pattern.

We generally encourage everyone to train their muscles through different angles and ranges of motion. So, for example, pairing a vertical movement pattern like the chin-up or the lat pulldown with a horizontal pulling movement pattern like the inverted row or the lever row can be a good idea.

Overall, your training program should include exercises that you enjoy doing and will enjoy doing for a long time. We often include alternative exercises in each of our pre-made templates, so you have the freedom to work towards your goals without hating the process.

If you haven’t done so already, you can check out our pre-made templates to see if we can help you with your goals. Our wide-ranging programs address different fitness goals: getting bigger, stronger, recovering from injury or focusing on your conditioning, bodybuilding or powerbuilding? We have templates that can help.

You can also reach out to us for online coaching or a one-time consultation. At Barbell Medicine, we promote a science and evidence-based approach to training and work with people of all ages and training levels.

References

1. Ronai, Peter M.S., FACSM, ACSM-CEP, ACSM-EP, EIM Level III, CSCS. The Lat Pulldown. ACSM’s Health & Fitness Journal 23(2):p 24-30, 3/4 2019. | DOI: 10.1249/FIT.0000000000000469
2. Fenwick, C. M. J., Brown, S. H. M., & McGill, S. M. (2009). Comparison of Different Rowing Exercises: Trunk Muscle Activation and Lumbar Spine Motion, Load, and Stiffness. Journal of Strength and Conditioning Research, 23(2), 350–358. https://doi.org/10.1519/jsc.0b013e3181942019