Videos
Instructions
- Hang from a pull-up bar with a wide overhand grip.
- Engage your core and keep your body stable.
- Pull your chest upward toward the bar by driving your elbows down and back.
- Pause briefly when your chin clears the bar.
- Lower yourself under control back to the starting position.
Technical tips
- Avoid swinging or using momentum.
- Keep your elbows slightly forward to protect the shoulders.
- Focus on pulling through your back, not just your arms.
Breathing tips
- Inhale as you hang in the starting position.
- Exhale as you pull yourself upward.
- Inhale again while lowering under control.
Medical restrictions
- Shoulder impingement or rotator cuff injuries
- Elbow tendinitis
- Severe lower back pain
Description
The wide-grip pull-up is a powerful bodyweight exercise designed to build upper body strength and muscle definition. It primarily targets the back while engaging supporting muscles in the arms, shoulders, and core. By adopting a wider grip, this variation increases the demand on the lats and upper back, making it especially effective for developing width and creating a V-shaped physique. Unlike machine-based exercises, the wide-grip pull-up requires you to lift your own bodyweight, which enhances overall functional strength and coordination. This exercise also challenges grip strength and body control, providing benefits that transfer well to athletic performance and daily activities. Because it is a compound movement, it engages multiple joints and muscle groups at once, delivering efficient strength development. The wide-grip pull-up can be performed on a pull-up bar or sturdy overhead surface, requiring minimal equipment. Whether your goal is building muscle mass, improving posture, or enhancing endurance, incorporating wide-grip pull-ups into your training routine is a proven way to elevate upper body performance. Consistent practice leads to noticeable gains in back width, stronger pulling power, and greater core stability.
What muscles do wide-grip pull-ups work?
Wide-grip pull-ups primarily target the back, especially the lats, while also engaging the biceps, shoulders, traps, and core muscles for stabilization.
Are wide-grip pull-ups harder than regular pull-ups?
Yes, wide-grip pull-ups are generally harder because the wider hand placement reduces arm involvement and increases the demand on the lats and upper back.
How many wide-grip pull-ups should I do as a beginner?
Beginners should aim for 3 to 5 repetitions per set, focusing on controlled form, and gradually increase volume as strength improves.
Do wide-grip pull-ups build a wider back?
Yes, wide-grip pull-ups are one of the most effective exercises for building a wider back, as they place strong emphasis on lat development.
Can I do wide-grip pull-ups every day?
It is not recommended to do wide-grip pull-ups every day, as muscles need time to recover. Training 2 to 3 times per week is generally sufficient for progress.