Side To Side Chins

The Side To Side Chins primarily targets your Lats, with support from Biceps, Forearms, Middle Back, Shoulders. It is best suited to intermediate lifters.

Intermediate level · Equipment: Other · Compound · Pull

Primary muscles: Lats Secondary muscles: Biceps, Forearms, Middle Back, Shoulders

How to perform Side To Side Chins

Step 1. Grab the pull-up bar with the palms facing forward using a wide grip.
Step 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.
Step 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.
Step 4. After a second of contraction, inhale as you go back to the starting position.
Step 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.
Step 6. After a second of contraction, inhale as you go back to the starting position.
Step 7. Repeat steps 3-6 until you have performed the prescribed amount of repetitions for each side.

Frequently asked questions

What is the proper technique for side to side chins?

Pull your chest toward one hand by shifting your weight laterally at the top of the movement. Maintain a controlled tempo and keep your chin above the bar throughout the lateral transition.

Which muscle groups are primarily targeted during this exercise?

The movement primarily targets the latissimus dorsi and rhomboids. The lateral shift increases unilateral demand on the back muscles compared to a standard chin-up.

What are the most common mistakes to avoid during the lateral shift?

Avoid using momentum or swinging the legs to generate force. Ensure the shoulders remain level and the core stays engaged to prevent excessive rotation of the torso.

How can beginners progress toward performing side to side chins?

Start with standard chin-ups to build foundational strength. Use a resistance band for assistance or perform eccentric-only repetitions to develop the necessary control for the lateral movement.

How should I program side to side chins into a workout routine?

Perform 3 to 4 sets of 5 to 10 repetitions per side depending on your strength levels. Treat this as a primary or secondary pulling movement and allow at least 48 hours of recovery between sessions.

Sample sets & reps for Side To Side Chins

Strength accessory: 4 sets × 6-8 reps, 90s rest. 75-80% 1RM, RPE 7-8.
Hypertrophy: 3-4 sets × 8-12 reps, 60-90s rest. RPE 8, controlled tempo.
Metabolic stress: 3 sets × 15-20 reps, 30-45s rest. RPE 9, last set to failure with rest-pause.

Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.

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