Animated GIF · Available via API
gif_boxWide Grip Pull-up
play_arrow Try via APItarget Target Muscle Groups
fitness_center Equipment
Body WeightCategory
strength
Mechanic
compound
Cal/min
6.7
Force
pull
Wide Grip Pull-up is a advanced multi-joint compound pulling exercise targeting the Lats in the Back region. Performed using bodyweight, it falls under the strength category. Secondary muscles engaged include Biceps and Forearms.
list_alt Step-by-Step Instructions
Hang from a pull-up bar with your palms facing away from you and your hands wider than shoulder-width apart.
Engage your core and squeeze your shoulder blades together.
Pull your body up towards the bar until your chin is above the bar.
Lower your body back down to the starting position with control.
Repeat for the desired number of repetitions.
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warning Common Mistakes
Grip Wider Than Optimal
Going excessively wide beyond 1.5× shoulder width drastically shortens the range of motion and puts the shoulder in a vulnerable rotated position. A moderately wide grip — roughly 1.5× shoulder width — delivers maximum lat width without compromising joint health.
Shrugging at the Top
Elevating the shoulders as the chin clears the bar disengages the lats and shifts load to the upper traps. Focus on depressing the shoulder blades throughout the pull to keep the lats loaded.
Partial Reps at Full Fatigue
Continuing to grind out half-reps when you no longer have the strength to reach the top removes quality stimulus. Stop when you can no longer get your chin over the bar and rest or use assistance instead.
shuffle Variations & Progressions
Standard Pull-Up
Bringing the grip back to shoulder-width increases range of motion and bicep involvement, and is a useful complement to wide-grip work for balanced lat development.
Wide-Grip Chin-Up
Flipping to an underhand wide grip is unusual but shifts some load to the biceps, providing a different stimulus while maintaining the wide-lat emphasis.
Wide-Grip Pull-Up with Pause
Pausing for 2 seconds at the top with shoulders depressed maximises lat contraction and removes the elastic bounce that can make reps feel easier than they are.
Wide-Grip Negative Pull-Up
Jumping to the top position and lowering slowly over 5–8 seconds builds eccentric strength in the lats, which accelerates progress for beginners working toward their first unassisted wide-grip rep.
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