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Wide-Grip Pull-Up 7s · no sound

Wide-Grip Pull-Up

Bodyweight pull-up with the hands set well outside shoulder width, pulling the chin over the bar.

Primary muscle
Lats
Equipment
Bodyweight
Difficulty
Intermediate
Movement
Pull
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How to do it

  1. Set an overhand grip on the bar noticeably wider than your shoulders.
  2. Hang with straight arms so your arms and torso form a Y shape.
  3. Brace your abs and squeeze your glutes to stop the legs swinging.
  4. Depress your shoulder blades, then drive your elbows down toward the floor.
  5. Pull until your chin clears the bar and the lats are fully shortened.
  6. Lower under control to near full arm extension and repeat.

Common mistakes

  • Kipping with the hips to clear the bar, which removes the lats from the work.
  • Arching the lower back instead of pulling higher, which shortens the range.
  • Stopping halfway down each rep, which skips the stretched position where strength is built.
  • Adding reps with a partial range rather than regressing to band or machine assistance.

Muscles worked

Primary
Lats
Secondary
AbsBicepsFront DeltsTraps

Same movement, other equipment

Barbell Bent Over Row Intermediate Barbell Bent Over Row Lats Barbell Barbell Pullover Intermediate Barbell Pullover Lats Barbell Bent Over One-Arm Long Bar Row Intermediate Bent Over One-Arm Long Bar Row Lats Barbell Dumbbell Pullover Intermediate Dumbbell Pullover Lats Dumbbell

Similar exercises

Backpack Row Beginner Backpack Row Lats Bodyweight Chin Ups Intermediate Chin Ups Lats Bodyweight Inverted Row Beginner Inverted Row Lats Bodyweight Muscle-up Advanced Muscle-up Chest Bodyweight Neutral-Grip Pull-Up Intermediate Neutral-Grip Pull-Up Lats Bodyweight

Good to know

What muscles does the Wide-Grip Pull-Up work?
Mainly the lats. It also works the abs, biceps, front delts and traps.
What equipment do you need for the Wide-Grip Pull-Up?
None. It is a bodyweight exercise.
Is the Wide-Grip Pull-Up good for beginners?
GymVim rates it intermediate. For a beginner-rated exercise on the same muscle and movement, see the Backpack Row.

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