Side-To-Side Chin-Up

A compound upper body exercise where the body is pulled up on a pull-up bar with alternating lateral movements, working the back muscles from different angles.

Instructions

1. Grab the pull-up bar with palms facing forward using a wide grip (wider than shoulder-width).
2. Hang with both arms extended in front of you at full stretch.
3. Create a slight lean in your torso (approximately 30 degrees back) while sticking your chest out.
4. This is your starting position for the exercise.
5. Pull your torso upward while leaning to the left side until the bar approaches your upper chest.
6. Draw your shoulders and upper arms down and back, exhaling as you pull.
7. Squeeze the back muscles at the top of the movement; maintain upper torso stability.
8. Return to the starting position, inhaling as you lower yourself down.
9. On the next repetition, pull upward while leaning to the right side.
10. Repeat the alternating pattern for the prescribed number of repetitions on each side.

Tips

• Concentrate on squeezing the back muscles, particularly the lats, at full contraction.
• Keep the upper torso stationary during the lift; only the arms should move significantly.
• Use only your arms; let the forearms do no work other than holding the bar.
• Move with control and avoid swinging; this reduces effectiveness and increases injury risk.
• Progress by adding weight (dip belt) once bodyweight becomes easier.