Wide-Grip Pull-Up
Muscles worked
Instructions
- 1Grab the pull-up bar with the palms facing forward using a wide grip.
- 2As you have both arms extended in front of you holding the bar, bring your torso forward and head so that there is an imaginary line from the pull-up bar to the back of your neck. This is your starting position.
- 3Pull your torso up until the bar is near the back of your neck. To do this, draw the shoulders and upper arms down and back while slightly leaning your head forward. Exhale as you perform this portion of the movement. Tip: Concentrate on squeezing the back muscles once you reach the full contracted position. The upper torso should remain stationary as it moves through space and only the arms should move. The forearms should do no other work other than hold the bar.
- 4After a second on the contracted position, start to inhale and slowly lower your torso back to the starting position when your arms are fully extended and the lats are fully stretched.
- 5Repeat this motion for the prescribed amount of repetitions.
table_chartRecommended sets and reps
These ranges vary depending on your training goal — adjust the load accordingly.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| boltStrength | 4–5 | 3–6 | 3–5 min |
| fitness_centerHypertrophy | 3–4 | 8–12 | 90 s |
| timerEndurance | 2–3 | 15–20 | 30–45 s |
About Wide-Grip Pull-Up
The wide-grip pull-up is a variation of the classic pull-up where the hands grip the bar well beyond shoulder width. This wider grip slightly reduces the range of motion but strongly emphasizes the lats, especially the upper and outer portions, helping create a wider, V-shaped back. It's a demanding bodyweight movement that already requires solid relative strength, often trained after mastering the classic overhand pull-up. Execution quality matters far more than quantity: a few strict reps beat many reps performed with torso swing.
check_circleBenefits
- check_circleStrongly builds the lats and back width
- check_circleStrengthens the back and biceps using bodyweight
- check_circleContributes to a wider, V-shaped back
- check_circleServes as a great indicator of relative strength
lightbulbExecution tips
- lightbulbUse a grip clearly wider than shoulder width
- lightbulbDrive the upper arms down and back to initiate the pull
- lightbulbFocus on the back contraction at the top position
- lightbulbKeep the torso stable, only the arms should move
- lightbulbFully stretch the back at the bottom of each rep
warningCommon mistakes
- warningSwinging the legs or torso to create momentum
- warningNot lowering to fully extended arms between reps
- warningUsing a grip so wide it dangerously limits range of motion
- warningPulling mainly with the arms instead of the back
helpFrequently asked questions
Is a wide grip better than a normal grip for back width?expand_more
It emphasizes the upper and outer lats more, but a shoulder-width grip is just as effective and often more comfortable for the shoulders.
What if I can't do a full pull-up yet?expand_more
Use a resistance band or an assisted pull-up machine while you build the necessary strength.
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