Side To Side Chins
Muscles worked
Instructions
- 1Grab the pull-up bar with the palms facing forward using a wide grip.
- 2As 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.
- 3Pull 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.
- 4After a second of contraction, inhale as you go back to the starting position.
- 5Now, 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.
- 6After a second of contraction, inhale as you go back to the starting position.
- 7Repeat steps 3-6 until you have performed the prescribed amount of repetitions for each side.
table_chartRecommended sets and reps
These ranges vary depending on your training goal — adjust the load accordingly.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| boltStrength | 4–5 | 3–6 | 3–5 min |
| fitness_centerHypertrophy | 3–4 | 8–12 | 90 s |
| timerEndurance | 2–3 | 15–20 | 30–45 s |
About Side To Side Chins
Side to side chins are performed with a wide grip, pulling the torso up while alternately leaning left then right until the bar approaches each side of the chest. This variant adds a lateral bracing and asymmetric scapular control component to the standard pull-up, emphasizing certain back fibers more depending on the side being worked. It's a great exercise for progressing toward more advanced unilateral movements like the one-arm chin-up or the archer pull-up.
check_circleBenefits
- check_circleAdds a lateral bracing component to the standard pull-up
- check_circleProgressively prepares you for advanced unilateral pulling movements
- check_circleEngages the lats asymmetrically and thoroughly
- check_circleImproves scapular control through varied pulling paths
lightbulbExecution tips
- lightbulbKeep the torso stable without swinging to isolate the lateral movement
- lightbulbStrictly alternate one side then the other on each rep
- lightbulbFocus on squeezing the back on the working side at the top
- lightbulbUse a wide grip to maximize the available lateral range
warningCommon mistakes
- warningSwinging to build momentum instead of controlling the movement
- warningNot truly alternating sides and favoring one side over the other
- warningUsing too narrow a grip, which limits the lateral range
- warningSkipping the return to full extension between reps
helpFrequently asked questions
Do I need to already handle standard pull-ups for this variant?expand_more
Yes, you should be comfortable with several strict wide-grip pull-ups before adding the lateral component.
Does this variant help progress toward the one-arm chin-up?expand_more
Yes, it accustoms the body to asymmetric back work, making it a good intermediate step.
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