Wide Chin Up
Description
The wide chin up combines an underhand (supinated) grip with a wider than shoulder-width hand position. The wide underhand grip changes the angle of pull, hitting the lower lat fibers and biceps from a different angle than standard chin ups. It is a strong variation for lat development.
Muscle Group
Equipment Required
Wide Chin Up Instructions
- Hang from a pull-up bar with an underhand grip wider than shoulder-width.
- Allow your arms to fully extend.
- Brace your core and pull your shoulders down.
- Pull your body up by bending at the elbows and driving them down.
- Continue until your chin clears the bar.
- Squeeze your lats and biceps at the top.
- Lower yourself back down with control to a full hang.
- Maintain the wide underhand grip throughout.
Wide Chin Up Form & Visual
Wide Chin Up Benefits
- Wide grip emphasizes outer lats
- Underhand grip targets biceps
- Different stimulus than standard chin ups
- Builds back width and bicep size
- Useful for breaking through pull plateaus
- Functional pulling pattern
Wide Chin Up Muscles Worked
- Latissimus dorsi
- Biceps brachii
- Brachialis
- Rhomboids
Wide Chin Up Variations & Alternatives
- Chin Up
- Wide Pull Up
- Pull Up
- Lat Pulldown
