Wide-Grip Pull-Up
The pull-up that builds width — a wider grip biases the outer lats and upper back.
Lats, Upper BackPull-Up BarAdvanced
Setup
- Grip well outside shoulder-width, palms away.
- Dead hang, shoulders set down away from the ears.
How To Do It
- Pull until your chin clears the bar, chest leading up.
- Drive the elbows down and out.
- Lower all the way to a full hang every rep.
Breathing
Exhale pulling up, inhale lowering.
Common Mistakes
- Short choppy reps — full hang to chin-over, always.
- Swinging — strict reps build the back; momentum builds nothing.
Coach Sam's cue: Pull your elbows to your lats, not your chin to the bar.
Programming It
| Goal | Sets | Reps | Rest |
|---|
| Strength | 3–5 | 4–6 | 2–3+ min |
| Muscle | 3–4 | 8–12 | 60–90 sec |
| Endurance / Conditioning | 2–3 | 15–20 | 30–45 sec |
Form guide for educational purposes — not medical advice. New to training or working around an issue? Apply for coaching and get a plan built for your body.