Wide-Grip Pull-Up

If you're looking to enhance your upper-body strength, the wide-grip pull-up is a fantastic addition to your routine. This compound exercise targets multiple muscle groups, making it highly effective for building strength. 

Whether you're new to fitness or a seasoned gym-goer, learning the correct technique is essential for maximizing results. In this guide, we cover proper form, key tips, and effective variations to help perfect your wide-grip pull-up.

How To Do

  1. Find a sturdy pull-up bar that can support your body weight. Make sure it's high enough so you can hang freely without your feet touching the ground.
  2. Stand below the bar and reach up to grab it with both hands placed slightly wider than shoulder-width apart. Your palms should face away from you (overhand grip).
  3. Jump up or step off to hang from the bar, allowing your arms to fully extend. Engage your shoulders and core to stabilize your body.
  4. Inhale and engage your core. Exhale and pull your chest toward the bar while squeezing your shoulder blades together. 
  5. Focus on using your back muscles rather than just your arms. A helpful cue for this part is to squeeze your elbows toward your hip bones. 
  6. Continue pulling until your chin is above the bar. Keep your legs straight and your body aligned throughout the movement. Ensure your core is engaged to maintain this alignment.
  7. Inhale and slowly lower your body back to the starting position. Ensure that you maintain control and do not drop yourself down abruptly.
  8. Perform the desired number of repetitions, resting as needed between sets.

Tips From Expert

  • Ensure the pull-up bar is fixed to a stable position. This helps to reduce the risk of injury during performance.
  • Your arms should be slightly wider than shoulder-width. This ensures targeted muscle development.
  • Ensure you bring your chin up to the bar. Avoid going further to limit excess joint strain.
  • Inhale and engage your core before pulling your body up. This helps to keep a tight body position and reduce lower back injury risk. Exhale as you bring your body back down.
  • Perform slow, controlled movements throughout. Avoid sudden movement.

Optimal Sets and Reps

Deciding on an ideal range for your sets and reps depends on your training style and fitness goals. Here’s a chart you can reference based on different training goals.

Training Type Sets Reps
Strength Training 3–5 4–6
Hypertrophy 3–4 8–12
Endurance Training 3–4 12–20
Power Training 3–5 1–3 (Explosive)
Optimal Sets & Reps of Wide-Grip Pull-Up

How to Put in Your Workout Split

Wide-grip pull-ups are an excellent addition to any workout routine. They not only build strength but also improve muscle endurance, making them versatile for various training focuses. 

When integrating wide-grip pull-ups into your split, consider the following options:

  • Back Day — Pair wide-grip pull-ups with other back exercises like bent-over rows or lat pull-downs for a comprehensive workout.
  • Full Body Workouts — Include pull-ups as part of a circuit with compound movements to increase overall strength. Examples include bodyweight squats and tricep dips. 
  • Upper Body Focus — Incorporate pull-ups in a dedicated upper body day, along with push-ups and shoulder presses. 

Because it’s a bodyweight exercise, we don’t need to worry about loading recommendations. Follow the guidance above to change the difficulty level when needed. 

When performed as part of your strength and power training, allow 2–3 minutes of rest between sets. For endurance and hypertrophy, allow 60–90 seconds of rest between sets.

Primary Muscle Groups

Latissimus Dorsi

Large, triangular shaped muscles located just below your shoulder blades. They extend along your spine down to your pelvis.

Latissimus Dorsi

The latissimus dorsi, or lats, are the broad muscles located on your back. They’re responsible for bringing the arms closer to your body and drawing them back.

As you pull yourself up, the lats are heavily engaged to pull your arms in and up towards the bar. During the descent, the lats promote stability and control throughout the upper body. As the sole primary mover, wide-grip pull-ups provide a large muscle-building stimulus.

The lats can achieve up to 80% of their maximum muscle contraction during wide-grip pull-ups. Strong lats contribute to a broader V-shaped back aesthetic. They also play a crucial role in functional movements like pulling and lifting heavy objects in daily life.

Secondary Muscle Groups

Upper Trapezius

Triangular shaped muscles located between your neck and shoulder blades.

Middle Trapezius

Muscles located in the middle of your back between your upper and lower traps.

Biceps Long Head

Most outside part of your bicep.The front of your upper arm.

Biceps Short Head

Most inside portion of the biceps. Located at the front of your upper arm closest to your chest.

Brachialis

Muscle which starts at the middle of your upper arm and connects just below the elbow.

Wrist Flexors

Muscles that span the inside of your lower arm, between your elbow and wrist palm side up.

Wrist Extensors

Muscles that make up the back portion of your lower arm, between your elbow and wrist.

Brachioradialis

Muscle located between outside portion of your forearm from the elbow to the wrist.

Posterior Deltoid

Muscles located at the back of your shoulder. Helps with posture.

Biceps Long Head

The biceps long head originates from the humerus (upper arm) and inserts into the ulna (forearm). Its primary function is to flex the elbows. It also helps to stabilize arm movement to a smaller degree.

When performing the wide grip pull-up, the biceps' long heads work to flex the elbows as you bring your body up to the bar. As secondary movers, they get a smaller muscle-building stimulus.

Biceps Short Head

The biceps short head makes up the other part of the biceps brachii muscle. True to the name, it's the shorter of the two heads.

It helps to flex the elbows as you pull your body up toward the bar. As a secondary mover, they support the primary muscles and contribute to improved bicep development.

Upper Trapezius

The upper trapezius is at the upper back and neck. It originates from the base of the skull and is inserted into the clavicle or collarbone. Its primary functions include elevating the shoulders and stabilizing the shoulder blades.

During wide-grip pull-ups, the upper trapezius helps elevate the shoulders and stabilize the shoulder blades. This is as you pull your body up toward the bar. This engagement is crucial for maintaining proper posture and control throughout the movement.

Middle Trapezius

The middle trapezius is in the upper back below the upper traps. During the wide-grip pull-up, it retracts the shoulder blades as you pull your body up toward the bar. This action supports scapular stability and contributes significantly to the strength of the upper back.

Posterior Deltoid

The posterior deltoid is at the back of the shoulder. It originates from the scapula and inserts into the the humerus (upper arm). Its primary functions are bringing your arm back behind your body and rotating it outwards.

During wide-grip pull-ups, the posterior deltoid assists with shoulder extension as you bring your arms slightly back when pulling. This engagement contributes to overall shoulder strength and stability.

Brachialis

The brachialis is underneath the biceps on the front of the upper arm. During wide-grip pull-ups, the brachialis plays a critical role in flexing the elbow. This is as you pull your body up toward the bar. Strengthening this muscle enhances overall arm strength and contributes to the effectiveness of various pulling movements.

Brachioradialis

The brachioradialis is in the forearm, originating from the humerus and inserting into the radius, or forearm. It supports elbow flexion and provides forearm stabilization.

During wide-grip pull-ups, the brachioradialis assists in flexing the elbow as you pull your body up toward the bar. This muscle also helps stabilize the arm and contributes to overall grip strength.

Wrist Flexors

The wrist flexors are on the inside of the forearm. They flex the wrists and fingers. During wide-grip pull-ups, the wrist flexors are engaged to maintain a secure grip on the bar. Strengthening these muscles improves grip strength which is essential for holding onto bars and weights during exercise. 

Wrist Extensors

The wrist extensors are on the outside of the forearm. Their primary functions are to extend the wrist and fingers. They help to stabilize the wrist joint and contribute to grip strength.

During wide-grip pull-ups, the wrist extensors work alongside the wrist flexors to stabilize the wrist joint and provide grip strength. This is as you pull yourself up toward the bar.

Equipment

Pull Up Bar
Bodyweight

Pull Up Bar

This is great for compound upper-body movements. Make sure you set it up in a suitable area with a higher ceiling. Ensure a secure grip to avoid falls.

Bodyweight

Requires bodyweight resistance and additional equipment for proper execution.

Variations

Exercises that target the same primary muscle groups and require the same equipment.

PullUp

Weighted Pull-Up

Chair Inverted Rows

Chin-Up

Pulse Rows

Alternatives

Exercises that target the same primary muscle groups and require the different equipment.

Assisted Pull-Up

Lat Pulldown

Dumbbell Single-Arm Bent-Over Row

Dumbbell Pullover

Barbell Bent-Over Row

Straight Arm Lat Pulldown

Assisted Chin-Up

Standing Cable Lat Pulldown

Inverted Row

Dumbbell Bent-Over Row

Who Should Do?

Fitness Enthusiasts Looking For A Challenge

If you’re seeking to push your upper body strength, wide-grip pull-ups are an excellent choice. Compared to standard pull-ups, they offer an additional challenge due to the range of motion and muscle engagement required. This makes them suitable for individuals who are already comfortable with basic pull-up variations.

The workout intensity can be further intensified with the addition of a weight belt. This provides a further challenge for fitness enthusiasts.

Bodybuilders Aiming For A V-Shaped Back

Bodybuilding is a sport that mainly focuses on appearance. Bodybuilding training aims to build a well-rounded physique through consistent resistance training. As part of this, the lats make up a large proportion of the back, mainly the V-shape.

Wide-grip pull-ups are particularly effective for developing a broad, V-shaped back. The lats play a significant role in this. This aesthetic goal is achievable through consistent practice.

Athletes Requiring Upper Body And Grip Strength

Sports such as rock climbing and gymnastics demand upper body strength and grip strength. Athletes need to be able to generate enough power and hold on to the bar or rock in both sports. Even in powerlifting, athletes need to hold onto the barbell when lifting.

Therefore, athletes will benefit significantly from incorporating wide-grip pull-ups into their training. The exercise enhances pulling power and grip strength, which are crucial for performance in resistance training and these activities.

Who Should Not Do?

Individuals With Shoulder Issues

If you have a history of shoulder injuries or chronic shoulder pain, wide-grip pull-ups might make these worse. Examples include rotator cuff problems and shoulder impingements. Range of motion and stability are usually negatively impacted if you are experiencing any of the above.

Because of the large amount of shoulder movement, the wide-grip pull-up may not be a suitable exercise. This increased stress may make existing issues worse.

Beginners With Limited Upper Body Strength

Those new to strength training or who lack sufficient upper body strength may find wide-grip pull-ups challenging and potentially discouraging. This exercise requires a large degree of upper-body strength and stability to be performed correctly.

Starting with assisted pull-up variations or alternative exercises can be a more manageable approach until strength improves. 

People With Specific Postural Concerns

The prevalence of postural issues in university students was found to be 70.5%. With the new norm of working from home, it’s vitally important to address postural concerns. This can be done through a healthy lifestyle and regular exercise performance. 

If you have chronic postural imbalances or back issues, performing wide-grip pull-ups may lead to injury. Examples of postural conditions would be scapular winging or excessive spinal lordosis. These conditions cause the shoulder blades to stick out and the spine to curve, respectively.

Benefits Of The Wide-Grip Pull-Up 

Targets Numerous Upper Body Muscles

Wide-grip pull-ups are renowned for their ability to target multiple upper-body muscles simultaneously. By engaging your lats, biceps, shoulders, and traps, this exercise provides a comprehensive workout for your back and arms. 

The wide grip emphasizes the lats more than other pull-up variations. This provides a bigger exercise intensity which is a key determinant of strength adaptations. When volume is equated, multi-joint movements such as the pull-up can lead to better strength adaptations.

When performed regularly with enough training volume, this can also improve upper-body musculature. This makes the wide-grip pull-up a great exercise option for multiple populations. 

Strengthens Core Muscles

Core strength is fundamental for maintaining trunk stability and proper posture across a range of sports activities and daily tasks. Examples include standing, walking, or carrying luggage. 

A strong core supports efficient movement patterns. Because of this, it helps to reduce the risk of injury by providing a stable support base.

During wide-grip pull-ups, maintaining a stable and controlled posture requires significant engagement of the core muscles. This constant core activation enhances overall core strength and improves posture and stability in other exercises and daily activities. 

Enhances Other Exercises

Exercise should not be viewed in isolation. This is because many functional movements translate well into various aspects of overall fitness and daily function. They help to improve multiple components such as strength, mobility, and general fitness. 

Incorporating wide-grip pull-ups into your routine can significantly improve your performance in related exercises. By strengthening the muscles used in pull-ups, you’ll likely see enhanced results in movements such as rows and lat pull-downs. 

This crossover effect promotes more balanced muscle development and contributes to better outcomes across your entire fitness routine. This is particularly the case in upper body and core movements.

Frequently Asked Questions

Are wide-grip pull-ups better?

Wide-grip pull-ups are effective for targeting the lats and improving back strength. Narrow-grip pull-ups focus more on the biceps. Choose your exercise based on your specific goals and the muscles you wish to emphasize.

How does grip width affect pull-up?

Grip width affects muscle emphasis — a wider grip targets the lats for back strength, while a narrower grip focuses on the biceps and forearms. Adjusting grip width can help tailor your workout to target different muscles and difficulty levels.

Which pull-up grip is best for the back?

The wide-grip pull-up is best for maximizing back development. This is because it effectively engages the latissimus dorsi for a broader back. For balanced development, use various grips to target different back and arm areas.

How to make wide-grip pull-ups easier?

Use assisted pull-up machines or resistance bands to reduce body weight. Gradually reduce assistance as strength improves until you can perform the exercise with your body weight alone.

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Endomondo.com refrains from utilizing tertiary references. We uphold stringent sourcing criteria and depend on peer-reviewed studies and academic research conducted by medical associations and institutions. For more detailed insights, you can explore further by reading our editorial process.

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