Side To Side Chins
Side To Side Chins is a compound strength exercise using other that trains the lats.
StrengthOtherIntermediateCompoundPull
Primary muscles: Lats
Secondary muscles: Biceps, Forearms, Middle Back, Shoulders
How to do it
- Grab the pull-up bar with the palms facing forward using a wide grip.
- As you have both arms extended in front of you holding the bar at a wide grip, bring your torso back around 30 degrees or so while creating a curvature on your lower back and sticking your chest out. This is your starting position.
- Pull your torso up while leaning to the left hand side until the bar almost touches your upper chest by drawing the shoulders and the upper arms down and back. Exhale as you perform this portion of the movement. Tip: Concentrate on squeezing the back muscles once you reach the full contracted position. The upper torso should remain stationary as it moves through space (no swinging) and only the arms should move. The forearms should do no other work other than hold the bar.
- After a second of contraction, inhale as you go back to the starting position.
- Now, pull your torso up while leaning to the right hand side until the bar almost touches your upper chest by drawing the shoulders and the upper arms down and back. Exhale as you perform this portion of the movement. Tip: Concentrate on squeezing the back muscles once you reach the full contracted position. The upper torso should remain stationary as it moves through space and only the arms should move. The forearms should do no other work other than hold the bar.
- After a second of contraction, inhale as you go back to the starting position.
- Repeat steps 3-6 until you have performed the prescribed amount of repetitions for each side.
Track it with MyoAmigo
MyoAmigo pre-fills every set of the Side To Side Chins from last time, charts your estimated 1RM trend so you can see strength move without testing a true max, and flags a stall with a concrete fix. It also credits this work toward your weekly Lats volume on the MyoMap heatmap. New to the movement? Start with picking a working weight and progressive overload.
