Also known as: wide pull-ups, wide pullups, wide overhand pullup, wide lat pull-ups, wide back pullups

What is Wide Grip Pull-Up?

A Wide Grip Pull-Up is a medium-difficulty upper-body pull performed with hands wider than shoulder width to target the latissimus, shoulders, trapezius and upper back. It emphasizes lat width and upper-back engagement while demanding scapular control and forearm strength for safe execution.

How to Do Wide Grip Pull-Up

  1. Grip the bar: Place hands wider than shoulder width with thumbs over the bar; use a firm overhand grip and keep wrists neutral to prevent strain.
  2. Set scapula: Initiate by driving shoulders down and back - retract shoulder blades and lift chest before the pull to engage lats and protect shoulders.
  3. Engage core: Tighten your core and glutes, keep legs slightly back and avoid excessive swinging to stabilize the spine during the entire movement.
  4. Pull up smoothly: Pull upward leading with the chest, squeeze shoulder blades together and breathe out; focus on controlled motion, not speed, to maximize muscle recruitment.
  5. Reach chin over: Continue until your chin clears the bar or chest reaches the bar; pause briefly at the top to secure scapular retraction and posture.
  6. Lower slowly: Descend under control for two to four seconds, fully lengthen the lats while avoiding shoulder collapse; relax shoulders only after completing the rep.

Muscle Groups

Back, Shoulders, Trapezius, Forearm, Latissimus

Description

Grip the bar past shoulder width with thumbs over the bar. Initiate the movement by driving your shoulders down, pull the shoulder blades together and stick your chest out (Scapula depression and retraction). Pull yourself up as high as you can with your chin above the bar. Pause for a moment and lower yourself down slowly. Towards the end of the movement you can relax your shoulders.
Movement Group: Pull
Equipment: Pull-Up Bar

Progressions and Regressions

Frequently Asked Questions

What are the benefits of wide grip pull-ups?

Wide grip pull-ups increase lat width, strengthen upper back, trapezius and rear shoulders, and improve posture and pulling power. They emphasize lateral development more than close grips and support a wider V-taper when done with proper technique and progression.

What are common mistakes to avoid on wide grip pull-ups?

Common mistakes include kipping or swinging, shrugging instead of initiating scapular pull, using partial range of motion, and rushing reps. These reduce lat engagement and increase shoulder injury risk; focus on scapular control, full range and slow tempo.

How can I progress to or modify wide grip pull-ups?

If you can't perform strict wide grip pull-ups, use band-assisted pull-ups, negative eccentrics, or elevated-feet Australian rows. Progress by adding reps, weighted pull-ups, or longer holds at the top while improving scapular strength and shoulder mobility.