Back Exercise · Body Weight

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Side-To-Side Chin

Shifting your chin from one side of the bar to the other during a pull-up turns a straightforward vertical pull into an asymmetric one, briefly loading one lat harder than the other with each rep. It's a way to add variety and address left-right imbalances without switching to single-arm work entirely. Control the shift rather than swinging into it — momentum is an easy shortcut here.

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Category

Back

Equipment

Body Weight

Target

Lats

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Exercise reference published by PlanWorkouts; see our editorial standards.

How to Do the Side-To-Side Chin

1. Stand with your feet shoulder-width apart, knees softly bent.
2. Grip a pull-up bar with an overhand grip, hands set slightly wider than shoulder-width.
3. Hang from the bar with arms fully straight and body relaxed.
4. Bend your elbows to pull your body upward, bringing your chin toward the bar while keeping your body straight.
5. Once your chin clears the bar, lower yourself back down to the start.
6. Continue for the set reps, taking care to lower with control and reset your posture between each rep.

Technique & Form Tips

Use the movement steps and demonstration for this particular exercise. Match the body position, support points and direction of movement before adding resistance or speed. Holds, cardio movements and lifting exercises need different execution cues.

Common Mistakes to Avoid

• Erratic tempo: Avoid rushing; perform each phase of the movement with deliberate, steady control.
• Copying another exercise setup: Follow this exercise's demonstrated support and body position rather than applying an unrelated lifting cue.
• Losing support: Keep the demonstrated footing, grip or support secure throughout the movement.

How to Breathe During This Exercise

Breathe steadily throughout the movement.

Comfort and Control

Choose a load and range you can control. Stop if the movement causes pain. If discomfort persists, stop and ask a qualified professional about an appropriate exercise and range.

General guidance: Mayo Clinic on weight-training technique. Follow the specific movement steps above for this variation.

Muscles Worked

The Side-To-Side Chin mainly targets your Lats, with your Biceps helping support the movement, along with your Forearms.

More Back Exercises

Alternate Lateral Pulldown Cable · Lats Archer Pull Up Body Weight · Lats Assisted Parallel Close Grip Pull-Up Leverage Machine · Lats Assisted Pull-Up Leverage Machine · Lats Assisted Standing Chin-Up Leverage Machine · Lats Assisted Standing Pull-Up Leverage Machine · Lats

More Lats Exercises

Back Pec Stretch Body Weight · Lats Band Assisted Pull-Up Band · Lats Band Close-Grip Pulldown Band · Lats Band Fixed Back Close Grip Pulldown Band · Lats Band Fixed Back Underhand Pulldown Band · Lats Band Kneeling One Arm Pulldown Band · Lats

FAQ

What muscles does the Side-To-Side Chin work?

The Side-To-Side Chin mainly works your lats. It also helps strengthen your biceps and forearms. Using good, smooth form makes sure you work the right muscles and avoid unnecessary strain on your joints.

What equipment do I need for the Side-To-Side Chin?

You do the Side-To-Side Chin with no equipment — just body weight. Make sure your equipment is set up safely before starting. If you work out at home or have limited gear, check out our alternative exercises below.

What form mistake should I watch for on the Side-To-Side Chin?

One mistake to watch for is erratic tempo: Avoid rushing; perform each phase of the movement with deliberate, steady control.. Use a comfortable range and a controlled return; reduce the load if you cannot maintain the demonstrated setup.

How many sets and reps should I perform on the Side-To-Side Chin?

Use a short set of controlled repetitions, or a manageable hold when the movement is static. Stop when you cannot maintain the demonstrated position. Build control before adding duration, repetitions or resistance; the appropriate amount depends on the exercise and your experience.