Side To Side Chins

Starting position:

Grab the bar at the widest points using an overhand grip. Your elbows are at a 90-degree angle in the upper position. Slightly bend your knees and take a suspended position.

Exercise:

From the starting position, pull up your body towards the bar by contracting your back and biceps muscles. Lift yourself to the upper position while moving diagonally to the side. When you have done the contraction and pulled diagonally with the one hand, return to the starting position. Repeat the movement alternating to each side. Inhale in the starting position and exhale with the contraction and pull up. Do the required number of repetitions.

Note:

Make sure your torso is firm. Return to the starting position slowly and in a controlled motion and avoid sudden relaxation of your muscle tension.

Recommendation:

The number of repetitions depends on the type of your training. Most training plans require a maximum number of repetitions for this exercise. When you have done 10 repetitions in one series, you may add weight attached to your dip belt.

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Side-to-side chins are an advanced form of pull-ups (yes, we call them chins but they are done with overhand grip like pull-ups, not chin-ups).

The torso is somewhat leaning back (in an angle of about 30 degrees) but not to the degree as in Gironda pull-ups. Also, at the end of the movement you do not touch the bar with your chest but with the chin.

Pull your torso alternatively towards your right hand and your left hand. Use wider than shoulder-width grip.

This is a very beneficial movement that will work your lats from some uncommon angles. It will balance the strength of your right and left body part.

The exercise is not easy and most beginners will have problems achieving even one correct repetition. That’s normal – you can view side-to-side chins as an advanced exercise that simply requires certain level of strength.