Side To Side Chins 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Lats
Secondary Targets
Execution
Compound
Force Type
Pull (Bilateral)
Required Equipment
Bodyweight
Fitness Level
Intermediate
Variations
None
Alternatives
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
Side To Side Chins is a bodyweight exercise primarily targeting the lats while also engaging the biceps as a secondary muscle. It involves gripping a pull-up bar with a wide, forward-facing grip, leaning slightly back, and pulling the torso up alternately toward each side, focusing on squeezing the back muscles at the top of each movement. The upper torso remains stationary, minimizing swinging, while the arms perform the pulling motion, emphasizing controlled movement and proper contraction to effectively work the lats and improve upper-body strength.
How to Perform
Take hold of a pull-up bar with a wide grip, palms facing forward, ensuring a secure and comfortable hold.
Extend your arms fully, lean your upper body back slightly (about 30 degrees), arch your lower back gently, and push your chest outward to set your starting posture.
Engage your back muscles and pull your body upward toward the left side, aiming to bring the bar close to your upper chest while guiding your shoulders and upper arms down and back. Breathe out during this motion and focus on contracting your lats fully. Keep your torso still—only your arms should move—and allow your forearms to act purely as stabilizers.
Hold the top position for a brief moment to maximize back contraction, then slowly lower your body back to the starting position while inhaling.
Repeat the same pulling motion toward the right side, keeping the upper body stationary and concentrating on squeezing the back muscles at the top of the movement. Exhale while pulling and inhale while returning to start.
Continue alternating sides, maintaining controlled movements, proper breathing, and full engagement of the lats and biceps, until you complete the desired number of repetitions.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Avoid using momentum or swinging your torso to lift yourself.
Keep your core engaged to stabilize your spine throughout the movement.
Focus on squeezing your lats at the top of each side pull.
Do not let your shoulders shrug up toward your ears during the pull.
Ensure your forearms only hold the bar, avoiding unnecessary pulling.
Maintain a slight arch in your lower back to protect your spine.
Control the descent to prevent dropping too quickly and losing tension.
Avoid overextending your neck; keep it neutral with your spine.
Use a full range of motion without compromising form or stability.
Limit grip fatigue by keeping a firm but relaxed hold on the bar.
How Not to Perform
Do not swing your torso or use momentum to lift yourself.
Avoid letting your shoulders rise toward your ears during the pull.
Do not bend or twist your torso; keep it stationary.
Avoid using your forearms or grip to pull instead of your lats.
Do not arch or overextend your lower back excessively.
Avoid rushing the movement; maintain a controlled pace.
Do not jerk your body when changing sides.
Avoid partial reps; ensure a full range of motion for each side.
Do not hold your breath; coordinate breathing with the movement.
Avoid overstraining your neck; keep it aligned with your spine.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
