Side To Side Chins
The Side To Side Chins is a intermediate compound movement that activates 5 muscle groups simultaneously. It primarily targets the Lats, making it one of the more efficient exercises in RepStack's 873-exercise database.
Starting position
Ending position
Muscles Worked
The lats handles the primary load during this movement. The biceps and forearms and middle back and shoulders assist as stabilizers throughout the range of motion.
How to 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.
Common Mistakes
- • Brace your core before initiating the movement — maintain tension throughout the entire range of motion.
- • Control the eccentric (lowering) phase for at least 2 seconds to maximize muscle fiber recruitment.
- • Squeeze at peak contraction for a full second — this is where most of the growth stimulus occurs.
Similar Exercises
Frequently Asked Questions
What muscles does the Side To Side Chins work?
The Side To Side Chins primarily works the Lats. Secondary muscles include the Biceps, Forearms, Middle Back, Shoulders, which assist during the movement.
Is the Side To Side Chins good for beginners?
The Side To Side Chins is rated intermediate. Beginners should build foundational strength with simpler movements first, then progress to this exercise once comfortable with the movement pattern.
What equipment do I need for the Side To Side Chins?
You need other to perform the Side To Side Chins. Most commercial gyms will have this available.
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