Side To Side Chins

An intermediate strength exercise for the back, biceps, forearms and shoulders, done with a pull-up bar.

Movement guide

Side To Side Chins

Demand · source-assignedMedium (unreviewed)

Equipment requiredOther / check instructions + Pull-up bar

Muscle focusBack · Biceps · Forearms · Shoulders

Gets into position, then repeats the movement. Technical checks passed; qualified exercise review is pending.

Watch it bigger, and flip through similar moves, in the studio.Open in the studio

Make it easier or harder

Start where you can move well, then step up.

Easier option

Incline ring row demonstrated on the 3D figure

3D demoIncline ring rowBeginner · Gymnastic rings

Similar move, beginner grade.

This move

Side To Side Chins demonstrated on the 3D figure

3D demoSide To Side ChinsIntermediate · Other / check instructions + Pull-up bar

Intermediate grade (source-assigned).

Harder option

Mixed-grip chin-up demonstrated on the 3D figure

3D demoMixed-grip chin-upAdvanced · Pull-up bar

Similar move, advanced grade.

Imported reference · editorial review pending. Clinical review is pending.

This entry comes from an external exercise database. Its instructions and difficulty have not completed our editorial or qualified clinical review.

How to move

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.

Practice and cautions

No dose has been assigned. Any timing or repetition examples in the imported instructions are source examples, not an individualized recommendation.

Imported community instructions and difficulty labels have not been independently reviewed for technique or individual suitability. Equipment labels may include additions inferred from the setup text; check the instructions for the exact support or alternatives. Stop for sharp or increasing pain, numbness or tingling; seek qualified guidance for symptoms, unfamiliar equipment or advanced skills.

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Sources and review status

Sources support the educational description; they do not establish that this exercise is suitable for you.

Free Exercise DB · community text ↗
Unlicense · Free Exercise DB contributors; derived from wrkout/exercises.json. Text import; no photographs or media. · Revision f00c92c7dcf1216a928a52c3706c7ce8e2f71ed5

No variation is labeled clinically validated.

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What it works

Muscles

Main: Back. Also: Biceps, Forearms, Shoulders.

Equipment

Other / check instructions + Pull-up bar

Level

Intermediate (source-assigned, not yet reviewed). See the easier and harder options above.

Similar moves

Gironda Sternum Chins demonstrated on the 3D figure

3D demoGironda Sternum ChinsIntermediate · Other / check instructions + Pull-up bar

Towel one-arm chin-up demonstrated on the 3D figure

3D demoTowel one-arm chin-upAdvanced · Pull-up bar + Other / check instructions

Weighted pull-up demonstrated on the 3D figure

3D demoWeighted pull-upAdvanced · Pull-up bar + Something with weight

Rocky Pull-Ups/Pulldowns demonstrated on the 3D figure

3D demoRocky Pull-Ups/PulldownsIntermediate · Other / check instructions + Pull-up bar

Wide-Grip Rear Pull-Up demonstrated on the 3D figure

3D demoWide-Grip Rear Pull-UpIntermediate · Pull-up bar

3D demoChin-upAdvanced · Pull-up bar

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Questions people ask

What muscles does the Side To Side Chins work?

Mainly the back, with help from the biceps, forearms and shoulders.

What equipment do I need for the Side To Side Chins?

Other / check instructions + Pull-up bar.

Is the Side To Side Chins good for beginners?

It is graded intermediate. The grade comes from the source database and has not been independently reviewed. If it is too hard right now, start with the Incline ring row.

What is an easier alternative to the Side To Side Chins?

Try the Incline ring row. It works similar muscles at a lower grade.

How do I make the Side To Side Chins harder?

Progress to the Mixed-grip chin-up, or add load, range or slower lowering once your form is solid.