Also known as: wide-grip pull-ups, wide grip pullups, wide grip pull-ups, wide overhand pullups, lat-focused pullups

What is Wide pull ups?

Wide pull ups are a medium-difficulty upper-body exercise performed with an overhand wide grip to pull your chest toward the bar. They primarily target the lats and upper back while also engaging biceps and rear deltoids. Suitable for intermediate trainees building pulling strength and width.

How to Do Wide pull ups

  1. Grip the bar: Use a wide overhand grip - hands wider than shoulder width - and hang with arms fully extended and legs straight or slightly bent.
  2. Set shoulder position: Engage your scapula by pulling shoulders down and back before initiating the pull to protect the shoulder joint and recruit the lats.
  3. Initiate the pull: Drive your elbows down and back while keeping the chest up and core tight; avoid swinging or kipping to maintain strict form.
  4. Reach chin level: Pull until your chin or upper chest reaches bar level, focusing on squeezing the lats and upper back at the top of the movement.
  5. Lower with control: Descend slowly to full arm extension, maintaining tension in the back and avoiding rapid drops; reset scapular position between reps.

Muscle Groups

Back

Description

Perform Wide Pull-Ups to strengthen your back, arms, and shoulders. Grab a pull-up bar with an overhand grip, hands placed wider than shoulder-width apart. Hang with your arms fully extended and your body straight. Pull yourself up until your chin is level with the bar, focusing on engaging your back muscles. Lower yourself down with control to complete one repetition. Wide Pull-Ups effectively target the lats and upper back, helping to build strength and muscle mass in the upper body.
Movement Group: Pull
Equipment: Pull-Up Bar

Progressions and Regressions

None

Frequently Asked Questions

What are the benefits of wide pull ups?

Wide pull ups increase lat width and upper-back thickness, improve pulling strength and posture, and recruit rear delts and biceps. They help develop a wider V-shape and support other pulling movements like rows and standard pull-ups.

What common mistakes should I avoid with wide pull ups?

Avoid using momentum, flaring the shoulders forward, and letting the lower back hyperextend. Common errors include too-narrow grip for the intended variation and failing to retract the scapula before pulling.

How can I progress or regress wide pull ups?

Regress with assisted bands, machine-assisted pull-ups, or negatives. Progress by adding weight, increasing reps, or switching to slower tempo and paused reps. Alternatives include wide-grip rows and close-grip variations for different emphasis.