Breathing
Exhale as you pull down or lift your body and inhale during the controlled return. Keep breathing instead of hanging on a prolonged breath hold.
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The Side-to-Side Pull-Up primarily works the lats, with the biceps, forearms, middle back and shoulders supporting the movement. It is a strength movement performed with other.
1 / 2How to
Movement instructions
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.
Technique guidance
Exhale as you pull down or lift your body and inhale during the controlled return. Keep breathing instead of hanging on a prolonged breath hold.
General guidance based on the exercise and equipment. It is not personal coaching or medical advice.
Your progress
Keep the same other setup, range of motion and recording method when comparing Side-to-Side Pull-Up sessions.
Repetitions and completed sets.
Example: 10, 9 and 8 completed reps. Keep each set separate instead of recording only the total.
Compare repetitions using the same variation and range. A different variation needs its own history; extra reps are not directly comparable if the movement changes.
Read the tracking guideThe examples show how to keep a record. They are not workout targets or a personalised training plan.
See how Jijibisha tracks your progressMuscles
Muscle guide
Lats is the primary muscle group. The lighter highlights show the supporting muscles involved in the movement.
Swap it
Different equipment, same muscle
These movements also target the lats using something else.
Related
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