Side To Side Chins

Side To Side Chins is a advanced strength - alternating lateral vertical pull exercise involving Latissimus dorsi. Use these steps to learn the movement and work with your coach to choose a suitable level.

Last updated: 2026-10-31 · DynPerformance

Primary muscles: Latissimus dorsi
Secondary muscles: Biceps brachii, Forearm gripping muscles, Rhomboids and middle trapezius, Deltoid
Exercise type: Advanced strength - alternating lateral vertical pull

Exercise technique

Grip
Take a comfortably wide overhand grip on the bar.
Hang
Extend your arms and stop torso swinging.
Left pull
Bend your elbows and bring your chest toward the left hand.
Top
Keep your upper chest near the bar without reaching your neck.
Lower
Return slowly to the centered bottom hang.
Right pull
Follow the same path toward the right hand.
Alternate
Continue with equally controlled repetitions in both directions.

Key technique points

Recenter at the bottom between sides.
Keep both hands fixed on the bar.
Control shoulder height.
Do not change direction with leg swinging.
Choose hand spacing without forcing it.
Inhale as you lower.

Common mistakes

Moving side to side at the top

Do not swing laterally without control instead of returning to the bottom after each side.

Collapsing onto one shoulder

Do not lose control of the shoulder head as you approach one side.

Steering with the legs

Do not substitute a hip swing for the lateral pull.

Grip too wide

Do not force hand spacing that restricts shoulder range.

Reaching the neck sideways

Do not bring your head toward your hand instead of your chest.

Favoring one side

Do not give the stronger direction more range and shorten the other side.

Frequently asked questions