Wide Grip Pull Up

Wide Grip Pull Up


This exercise involves hanging from a bar with a wider than shoulder-width grip and pulling your body up until your chin is above the bar. It primarily targets the back muscles, including the lats, but also engages the biceps and shoulders.

Muscle Group

Equipment Required

Wide Grip Pull Up Instructions

  1. Find a pull-up bar that is high enough for you to hang from without your feet touching the ground.
  2. Stand underneath the bar and reach up to grab it with both hands, palms facing away from you and hands wider than shoulder-width apart.
  3. Hang from the bar with your arms fully extended and your feet off the ground.
  4. Engage your back muscles and pull your body up towards the bar, keeping your elbows wide and your shoulders down.
  5. Continue pulling until your chin is above the bar.
  6. Pause briefly at the top of the movement, then slowly lower yourself back down to the starting position.
  7. Repeat for the desired number of repetitions.

Wide Grip Pull Up Form & Visual

Wide Grip Pull Up

Wide Grip Pull Up Benefits

  • Targets multiple muscle groups including the back, shoulders, and arms
  • Improves grip strength and overall upper body strength
  • Increases muscle definition and tone in the upper body
  • Can be modified for different fitness levels by using assistance bands or adjusting the grip width
  • Helps improve posture and reduce the risk of back pain

Wide Grip Pull Up Muscles Worked

  • Latissimus dorsi
  • Trapezius
  • Rhomboids
  • Biceps brachii
  • Brachialis
  • Brachioradialis

Wide Grip Pull Up Variations & Alternatives