Wide-Grip Pull-Up
Pull-ups with a wide grip that put more load on the lats.
How to do it
- Take the bar with an overhand grip clearly wider than your shoulders and hang with straight arms.
- Lift your chest slightly and brace your abs and glutes.
- Pull your shoulder blades down and drive your chest toward the bar, sending your elbows down and out.
- Pull until your chin is over the bar or your chest gets close to it.
- Pause for a second at the top without swinging.
- Lower slowly to a full hang and repeat.
Key technique cue
Wide overhand grip, pull the chest to the bar by retracting the shoulder blades, no swing, control the lowering.
Common mistakes
- ✕ Swinging and kicking with the legs
- ✕ Short range of motion, especially at the bottom
- ✕ Shrugging the shoulders toward the ears
- ✕ A grip so wide that the shoulders lose stability
Benefits
- ✓ Stronger lats and upper back
- ✓ A wider-looking back
- ✓ Better shoulder girdle control
Progression: from easier to harder
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Step 4 You are here - Wide-Grip Pull-Up
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Step 6
About the exercise
A wide grip increases the work of the lats and upper back, while the biceps do less than with a narrow grip. This is a demanding exercise that suits anyone who already performs regular pull-ups with confidence. Stay in control at the bottom of each rep.
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