Demo & instructions
Wide-Grip Pull-Up
Also known as: Wide Pull-Up
Instructions
A pull-up with your hands placed well outside shoulder width. The arms get less leverage here, so the lats and upper back carry more of your bodyweight. A demanding step up from the standard pull-up.
- Movement
- Vertical pull
- Type
- Compound
- Level
- Advanced
- Typical range
- 3–12 reps
Setup
- 1Grip the bar with palms facing away, hands roughly a hand's width outside each shoulder.
- 2Hang with straight arms and your feet off the floor.
- 3Cross your ankles or hold your legs together and brace your midsection.
Execution
- 1Pull your shoulders down first so your neck feels long.
- 2Drive your elbows down and out to the sides, lifting your chest toward the bar.
Target
Equipment
Muscles worked
Equipment
Training use
Strength
Muscle building
Endurance
Conditioning
