Back · Pull-up bar

Pull-up Wide Grip

The wide grip pull-up is a foundational compound bodyweight exercise focused on developing upper back width. It emphasizes the latissimus dorsi and teres major, making it an ideal primary lift at the start of a back or pull workout.

Muscles: Back
Equipment: Pull-up bar
Type: Strength
Animation: Men and women

How to do it

Approach a pull-up bar and grasp it with a wide overhand grip, hands wider than shoulder-width apart.
Dangle freely from the bar with your legs straight or slightly bent if necessary.
Inhale and brace your core. Exhale as you pull yourself up, aiming to bring your chin above the bar.
Focus on using your back and shoulder muscles, particularly the lats and upper back.
Keep your movements controlled, avoiding swinging or kicking.
Pull yourself up until your chin is over the bar or your chest is close to it.
Slowly lower yourself back to the starting position, fully extending your arms.

Common mistakes

Swinging the body and kicking the legs relies on momentum rather than back strength, increasing the risk of shoulder strain.
Cutting the range of motion short at either end prevents the lats from achieving both a full stretch and a complete contraction.
Taking an excessively wide grip places undue stress on the rotator cuff while drastically limiting your range of motion.
Shrugging the shoulders up toward the ears shifts the mechanical load away from the lats and into the neck and upper traps.

Tips

Initiate each repetition by depressing and retracting your shoulder blades before bending your elbows.
Focus on driving your elbows down and back toward your hips rather than pulling exclusively with your hands.
Loop a resistance band around the bar and your foot if you need assistance completing your target repetitions with proper form.

Sets and reps

Perform 3 to 4 sets of 6 to 10 controlled repetitions with 2 to 3 minutes of rest between sets for strength and muscle growth. If you can perform more than 10 to 12 clean reps with body weight, consider adding resistance using a dip belt.

Muscles worked

Your coach guides every set

Turn on the coach in Gloox: it asks how you feel, picks the weight from your history and cues technique and rest. Rate each set and the next one is tuned to you.

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On a computer? Point your phone's camera here to get the app.

Questions

How does a wide grip pull-up differ from a shoulder-width pull-up?

The wider grip reduces the mechanical leverage of your biceps, placing significantly greater demand directly on your upper lats and teres major.

What should you do if wide-grip pull-ups cause shoulder pain?

Stop the exercise immediately, switch to a neutral or shoulder-width grip to relieve joint stress, and consult a medical professional if the discomfort persists.

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