Side to Side Chin
Description
The side to side chin is an advanced chin up variation that shifts the body weight to one side at the top of each rep. The shift puts more load on a single lat and bicep, building unilateral pulling strength.
Muscle Group
Equipment Required
Side to Side Chin Instructions
- Hang from a pull up bar with an underhand shoulder width grip.
- Engage the lats and brace the core.
- Pull yourself up toward the bar.
- Near the top, shift your body to one side so that side bears more load.
- Pause briefly at the shifted top position.
- Lower yourself slowly back to a full hang.
- Pull up again and shift to the opposite side.
- Continue alternating sides for all reps.
Side to Side Chin Form & Visual
Side to Side Chin Benefits
- Builds unilateral lat and biceps strength.
- Challenges grip and forearm endurance.
- Develops control and stability at the top of the chin.
- Carryover to harder pulling progressions like one arm chins.
- Hits the upper back hard.
- Bodyweight loading scales naturally with strength.
Side to Side Chin Muscles Worked
- Latissimus dorsi
- Biceps brachii
- Rhomboids
- Trapezius
- Forearm flexors
Side to Side Chin Variations & Alternatives
- Chin Up
- Pull Up
- Archer Pull Up
- Typewriter Pull Up
