Wide-Grip Pull-Up
- Intermediate
- Bodyweight
The wide-grip pull-up is an overhand hang with the hands set clearly outside the shoulders, arms and torso forming a Y at the bottom. You depress the shoulder blades, drive the elbows toward the floor and pull until the chin clears the bar. The lats are the prime mover, supported by the trapezius, rhomboids, infraspinatus and teres minor, with the biceps and trunk muscles assisting; EMG of pull-ups put the latissimus dorsi well above every other measured muscle. A closer grip recruits the biceps and chest more, which is why the wide version tends to allow fewer reps.
How to do the Wide-Grip Pull-Up
- Set an overhand grip on the bar noticeably wider than your shoulders.
- Hang with straight arms so your arms and torso form a Y shape.
- Brace your abs and squeeze your glutes to stop the legs swinging.
- Depress your shoulder blades, then drive your elbows down toward the floor.
- Pull until your chin clears the bar and the lats are fully shortened.
- Lower under control to near full arm extension and repeat.
Muscles worked
- Primary:
- Back
- Secondary:
- Biceps, Shoulders, Traps, and Core
Why train it
- Needs only a bar, so it fits home and outdoor program tracks.
- Puts the lats in charge of a full overhead pulling range.
- Scales in both directions with band assistance or added load.
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.
Frequently asked questions
What muscles does the Wide-Grip Pull-Up work?
The Wide-Grip Pull-Up trains the back as the main target. Expect the biceps, shoulders, traps, and core to take some of the load as well.
What equipment do I need for the Wide-Grip Pull-Up?
None. The Wide-Grip Pull-Up is a bodyweight movement, so your own weight is the resistance and floor space is the only requirement.
Is the Wide-Grip Pull-Up suitable for beginners?
With some training behind you. The Wide-Grip Pull-Up is rated intermediate, which means the setup matters as much as the effort. It is a reasonable first month goal rather than a first session one, and the alternatives below are the easier way in.
Can I do the Wide-Grip Pull-Up at home?
Yes, anywhere. There is nothing to buy and nothing to set up, which makes the Wide-Grip Pull-Up one of the movements worth keeping for days you never reach a gym.
How many sets and reps of the Wide-Grip Pull-Up should I do?
Three to four sets taken within a rep or two of failure. There is no weight to add here, so progress by slowing the lowering phase, pausing at the hardest point, or moving to a harder variation once you can clear 15 clean reps.
What are good alternatives to the Wide-Grip Pull-Up?
Barbell Bent Over Row, Kettlebell Gorilla Row, and Smith Machine Bent-Over Row train the same primary muscles as the Wide-Grip Pull-Up. Pick whichever one matches the equipment in front of you.