Lopsided Chin-ups... Help!

Bigger Stronger Leaner Competitive Bodybuilding
1

Hi there,

I’ve been doing Rippetoe’s Starting Strength Program for a few months now and have added the chinup and dip to my routine.

However, I’m finding that my right hand side is much stronger in the chinup and I always end up pulling myself off centre.

I’ve tried to focus on using my left side more, but it’s still really hard to get an even pull… any tips/ideas?

I used to do seated pulldowns on a machine and was able to perform these pretty well and didn’t notice any lop-sided form, so I’m a bit dismayed and surprised at this outcome.

Maybe it’s my right bicep that’s causing this imbalance?

Although, I haven’t done any isolated arm exercises for a couple of years… so, before anyone else suggests it, maybe I just jerk off too much?

2

Should balance out over time. Make sure your trying to use both sides evenly on both concentric and eccentric.

3

Yep it will even up over time. When i first started doing chin ups i did them a bit lopsided as well. So I did chin ups with different grips every single workout and after about 2 weeks no more lopsidedness. Just try to pull with each side evenly, when i try to focus too much on my weak side it becomes more lopsided. Chin ups are awesome.

4

Take a towel to the gym and do offset pullups. One hand on the pull up bar and one farther down gripping the towel. You just hang the towel over the bar if you didn’t get that. Try to pull with the hand on the bar and use the hand on the towel as assistance.

[quote]
Although, I haven’t done any isolated arm exercises for a couple of years… so, before anyone else suggests it, maybe I just jerk off too much?[/quote]

Since you brought it up, I just got an iron mind gripper today and my left hand is a little stronger than my right, which is strange because I am right handed. Who woulda thought?

5

[quote]theuofh wrote:
Since you brought it up, I just got an iron mind gripper today and my left hand is a little stronger than my right, which is strange because I am right handed. Who woulda thought?[/quote]

ditto.

6

Thanks guys,

I shall stick at it and, perhaps try the offset towel technique, although it does sound a bit odd…

Am I meant to have my weaker arm (i.e. left) gripping the bar and try not to use the right, which would be gripping the towel?

How does the towel help?

Do I alternate grips after each set, or just focus on the weaker side?

Thanks.

7

[quote]

How does the towel help?

Do I alternate grips after each set, or just focus on the weaker side?

Thanks.[/quote]

Your one hand will be lower and when you reach a certain point in your pull up the lower arm won’t be able to pull with your back anymore; Put one arm straight in the air and pretend to do a pullup, then put the other arm about shoulder level and pretend to do a pullup. Its hard to explain, but you’ll feel it when you try it.

I would alternate arms, and let the weaker arm dictate the number of reps. Do the same amount of reps per side.

I would do regular pull ups after too, because these are a little harder and you might need more work.

You can experiment with the grip on the towel too; just grabbing it with your whole hand, using your thumb and two fingers, or thumb and one finger to grab it.