Chin Up - Side To Side

Recommendations: 2-3 Sets, 6-10 Reps

Intermediate Lats Biceps Traps Strength Chinning Bar V-Bar Handle Pull Compound Gym

Purpose: This is a good exercise for increasing the width in the upper back. It also involves the biceps and some traps.

Benefits: This exercise is a strong, effective free weight back exercise for building width of the lats and middle back.

Grasp a V-Bar (or put a V-Bar handle over the chinning bar). Hang from the V-Bar with the shoulders extended upward as far as possible. Feel the stretch in the lats. This is the starting position. Pull yourself up, twisting to the right side, your head is to the right side of the bar, not under it. Arch your chest toward the bar. Exhale during this movement. Start to lower yourself as you swing your head to the left side of the bar. Maintain the arch in your back. Do not straighten your arms any more than is necessary to twist to the left side. Pull yourself back up. Continue going from side to side for the required number of repetitions. Repeat for the required number of repetitions.

There are a number of muscles in the back, although the two major muscles are the lats and traps. The lats pulls the arm back and down towards the spine. The traps pull the shoulder blades back and towards the spine.