Wide Grip Pull Up
Description
The wide grip pull-up is a vertical pulling exercise performed by hanging from a pull-up bar with an overhand grip wider than shoulder-width and pulling your body up. The wide grip shifts emphasis to the upper lats and teres major, building serious back width and the foundation of a V-taper. It is harder than a standard pull-up due to the reduced bicep involvement.
Muscle Group
Equipment Required
Wide Grip Pull Up Instructions
- Reach up and grip a sturdy pull-up bar with an overhand grip, hands roughly 1.5 times shoulder-width apart.
- Wrap your thumbs around the bar. Hang with arms fully extended, feet off the floor.
- Pull your shoulder blades down and back to set the start position. Brace your core.
- Pull your body up by driving your elbows down and out toward your hips. Lead with your chest.
- Aim to bring your upper chest to bar level. Squeeze your lats hard at the top.
- Lower yourself slowly under control to a full hang with arms completely straight.
- Avoid kipping or swinging. Strict reps are far more valuable than partial sloppy reps.
- Repeat for the desired number of reps. Add weight via a dip belt as you get stronger.
Wide Grip Pull Up Form & Visual
Wide Grip Pull Up Benefits
- Builds the upper lats and back width more than narrow-grip variations
- Develops the V-taper look
- Trains the lats with reduced bicep involvement
- Builds grip strength and shoulder stability
- Highly portable — needs only a pull-up bar
- Excellent benchmark for upper-body strength
Wide Grip Pull Up Muscles Worked
- Latissimus dorsi (especially the upper fibers)
- Teres major
- Trapezius (middle and lower)
- Rhomboids
- Posterior deltoid
- Biceps brachii (less than standard pull-up)
- Forearms and grip
Wide Grip Pull Up Variations & Alternatives
- Pull-Up (standard grip)
- Chin-Up
- Weighted Pull-Up
- Commando Pull-Up
- Wide-Grip Rear Pull-Up
- Band-Assisted Wide-Grip Pull-Up
- Negative Wide-Grip Pull-Up
- Archer Wide-Grip Pull-Up
