← EXERCISE LIBRARYCalisthenics

Wide-Grip Pull-Up

A pull-up with the hands set well outside the shoulders, biasing the lats and upper back. A staple for back width.

DIFFICULTY
Intermediate
EQUIPMENT
Pull-up bar
PRIMARY MUSCLES
Lats
ALSO WORKS
Biceps · Rhomboids · Posterior Deltoid · Forearms & Grip
Wide-Grip Pull-Up
HOW TO DO IT
  1. 01Grip the bar with the hands wider than the shoulders, palms forward.
  2. 02Set the shoulders down and away from the ears.
  3. 03Pull the chest toward the bar, driving the elbows down and out.
  4. 04Bring the chin over the bar without swinging.
  5. 05Lower under control to a full hang.
COACHING CUES
  1. 01Start each rep from a dead hang.
  2. 02Drive the elbows down toward the ribs.
  3. 03Lead with the chest, not the chin.
COMMON MISTAKES
  1. 01Setting the grip so wide the range shrinks — width should still allow a full pull.
  2. 02Kipping and swinging — keep it strict.
  3. 03Stopping short of a full hang — reset each rep from straight arms.

Note: Reference material, not a prescription. Load, volume and whether this movement suits you at all depends on your assessment — if something hurts, stop and get it looked at.

Want a program built around you?

BOOK YOUR ASSESSMENT →