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Lats

Side To Side Chins

Side To Side Chins (Start)Side To Side Chins (End)
LevelIntermediateEquipmentOtherMechanicCompoundForcePull

A pull-up variation in which you pull your chin to one hand and then slide to the other, adding unilateral emphasis for the lats.

Strength
Primary musclesLats
Secondary musclesBicepsForearmsMiddle BackShoulders

Energy burned

≈ 27 kcalFor 3 × 8–12, rest 90s · ≈ 4.7 kcal/min

Estimate range 20–34 kcal (±25 %)

Muscle mass worked15 %
Effort during a set8.1 MET
Your lean mass53.5 kgBody fat estimated from BMI and age

Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.

Setup

  1. 1Hang from a pull-up bar with a wide overhand grip and arms fully extended.
  2. 2Engage your shoulders by pulling them down and back.
  3. 3Cross your ankles and brace your core.

How to perform

  1. 1Pull your body up and shift your chin toward your left hand.
  2. 2Slide across at the top, keeping your chin above the bar, and move toward your right hand.
  3. 3Lower under control to the starting hang.
  4. 4Alternate the side you pull toward on each repetition.

Alternatives

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Stretches for Lats

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