All of the chin up exercise alternatives you can use in the WLC weight lifting workouts will be listed here on this page.
Chin ups are one of the 7 core weight lifting exercises meaning you must include this movement in your weight lifting program.
Even if you can't currently do a chin-up, you will include them in your program. You will learn how to do them so they are easier for you. In no time, you'll be doing them on your own. And then you'll be adding additional weight to your body and doing chin ups!
I've created a list of chin up exercise alternatives you can substitute in any of the workouts you find in the weight lifting workouts section.
List of Chin Up Exercise Alternatives
Chin Up Exercise Substitutions. The chin up is an amazing upper body exercise and one that must be a normal part of your weight lifting workouts. Pulling yourself up vertically is something everyone should be able to do. With WLC, you will be able to get very strong on this exercise.
– Various Grip Chin Ups. Changing the type of grip you are using on the chin up exercise is a great way to stress different muscle groups. Doing so allows you to get much stronger overall as each muscle learns to work better and becomes more functional.
– Various Width Chin Ups. The width of your grip on chin ups changes the stress you are placing on different muscle groups. It's a great idea to change your grip width very often.
– Rack Chin Ups. This chin up exercise is a highly recommended version that allows a very good stretch in the bottom position and allows you to safely add weight. You should include this exercise in your workout rotation as a great substitute for chin ups.
– Kipping Chin Ups. This exercise allows you to use momentum and power to perform more reps. You won't do this exercise slow. It's a great alternative to chin ups and one I recommend.
– Pullovers. Pullovers are an exercise that was very popular in the past but has lost its popularity. This weight lifting exercise can sometimes be a little awkward when using heavy weights. You may need a workout partner to help you out with this one.
– Side to Side Chin Ups. Changing the stress on muscle groups really makes a great exercise. Moving from side to side during each rep of chin ups will really provide a different stimulus for your body.
– One Arm Chin Ups. You might believe that you will never be able to do 1-arm chin ups, but I challenge you today. If you work hard, you will amaze others when you start doing chin ups with a single arm.
– Mixed Grip Chin Ups. Using different grips on each hand while doing pull ups will really add functionality to your strength. In real life situations, you'll never have a perfect bar for a pull up if needed. Mixing grips is highly recommended for pull ups and chin ups.
– Band Assisted Chin Ups. If you're having trouble doing full chin ups, get yourself some resistance bands that are made for chin ups and begin using them. This allows you to get stronger and stronger until you don't need them any more.
– Jump Up Chin Ups. Jumping up to the top of the bar and then lowering yourself under control is another good option to quickly increase your strength on pull ups until you can do a rep on your own. This is the method I used many years ago and it worked well.
– Lat Pull Downs. This is not a favorite of mine at all and one that I would only use as a last option.
– One Arm Pull Downs. One arm pull downs with a cable system is a very good exercise that allows you to get a great stretch. This exercise can be very tough when done properly.
Do You Know of Any Other Chin Up Exercise Alternatives?
I am always looking for new weight lifting exercises and especially chin up exercise alternatives.
If you have any weight lifting exercises that you don't see listed above, please leave a comment below and I'll add your exercise to the list you see here.