How to Do Side To Side Chins
Start and end of one clean rep of Side To Side Chins.
Quick facts
| Primary muscle | Back |
|---|---|
| Secondary muscles | Biceps, Forearms, Shoulders |
| Equipment | Machine |
| Category | Strength |
How to perform Side To Side Chins
- 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.
Muscles worked
- Back (primary): pulls the arms down and toward the torso and keeps the spine stable.
- Biceps (secondary): bends the elbow and turns the palm up during pulls and curls.
- Forearms (secondary): controls your grip and keeps the wrist steady under load.
- Shoulders (secondary): raises and rotates the arms and drives everything overhead.
Sets & reps by goal
| Goal | Sets × reps | Load | Rest |
|---|---|---|---|
| Strength | 3–5 × 3–5 | Heavy (~85%+) | 2–3 min |
| Hypertrophy | 3–4 × 8–12 | Moderate (~65–75%) | 60–90 s |
| Endurance | 2–3 × 15–20 | Lighter (~50–60%) | 30–45 s |
Pick the row that matches your goal. If you're newer, anchor in the hypertrophy range while you groove the form.
Form tips
- Start each rep by pulling the shoulder blades in first, then drive with the elbows — think of pulling with the elbows, not the hands.
- Set the seat and pads so the machine's pivot lines up with the joint you're training before your first rep.
- Treat every rep the same — a repeatable setup and bar path is what lets you add weight safely over time.
- Warm up the pattern with a couple of lighter, submaximal sets before your working sets.
Common mistakes
- Yanking with the arms and forgetting the back, so the biceps give out before the target muscle does.
- Leaving the seat or range on a setting that forces the joint into an awkward angle.
- Chasing weight jumps before the current load feels solid on every rep.
Frequently asked questions
What muscles does Side To Side Chins work?
Side To Side Chins mainly works the back, with the biceps, forearms, shoulders helping as secondary movers.
What equipment do I need for Side To Side Chins?
Side To Side Chins needs the corresponding weight-stack or plate-loaded machine.
How many sets and reps should I do for Side To Side Chins?
It depends on your goal: about 3–5 sets of 3–5 heavy reps for strength, 3–4 sets of 8–12 for muscle growth, or 2–3 sets of 15–20 for endurance. Pick the row that matches your goal. If you're newer, anchor in the hypertrophy range while you groove the form.
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