Side-to-Side Pull-Up
A wide-grip pull-up that finishes toward one hand, then the other, on alternate reps. Shifts more of the load onto one lat at a time and builds toward archer and one-arm pull-ups.
Primary muscles
- Lats (Latissimus Dorsi)
- Teres Major
Secondary muscles
- Rhomboids
- Biceps
- Brachialis
- Rear Delts
- Obliques
- Sets
- 3
- Reps
- 4–8 per side
- Rest
- 90–120s
How to perform
Main muscles working (thicker lines)
Starting position
Hang from the bar with a wide overhand grip, chest up and a slight arch in the lower back.
Pull up while shifting the body toward the left hand.
Finish with the upper chest close to the bar beside that hand.
Lower under control to the centre hang.
Pull toward the right hand on the next rep and keep alternating.
Breathing: Exhale as you pull, inhale as you lower.
Coaching tips
Chest to the hand
Smooth side shift
Full hang between reps
Common mistakes
Swinging sideways instead of pulling
Only going to your stronger side
Cutting the bottom of each rep
Safety notes
Keep the grip width comfortable for the shoulders.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.