Wide-Grip Pull-Up
The pull-up that builds width — a wider grip biases the outer lats and upper back.
Setup
- Hang from the bar with the hands well outside shoulder width.
- Arms straight, shoulders engaged.
How To Do It
- Pull the chest toward the bar, driving the elbows down and back.
- Clear the chin without craning the neck.
- Lower to a full dead hang.
Breathing
Exhale on the pull.
Common Mistakes
- Kipping to make the reps.
- Stopping short of a straight arm at the bottom.
Programming It
Three to five sets, stopping short of failure.
Why This Exercise Works
A wider grip shortens the range and reduces how much the biceps can help, which shifts more of the work onto the lat and the upper back. It also asks more of the shoulder, so it is a variation to earn rather than a starting point.
Where You Should Feel It
The lats and upper back more than a standard grip, with less help from the biceps and a shorter range. It also asks more of the shoulder.
Where It Fits in a Program
The pull-up that builds width — a wider grip biases the outer lats and upper back. Programme it early, while you can still execute it well.
Progressing and Regressing It
To progress the wide-grip pull-up: add load, or pause at the top of each rep. To regress it: narrow the grip, or use a band for assistance.
Who It's For
Anyone with solid standard pull-ups and healthy shoulders. It is a variation to earn rather than a starting point.
Equipment and Substitutions
This version uses a pull-up bar. Any solid overhead bar works. If there is genuinely nothing, the rowing variations below are the practical substitute.
Related Exercises
- Chin-Up — Lats, Biceps, Back
- Straight-Arm Pulldown — Lats
- Dumbbell Pullover — Lats, Chest, Serratus
- Meadows Row — Lats, Upper Back
- Neutral-Grip Pulldown — Lats, Back, Biceps
- Lat Pulldown — Lats, Back, Biceps
- Pull-Up — Back, Lats, Biceps, Grip
- Dead Hang — Grip, Lats, Shoulders
Common Questions
What muscles does the wide-grip pull-up work?
The wide-grip pull-up primarily trains the lats, upper back.
How many sets and reps should I do?
Three to five sets, stopping short of failure.
What are the most common wide-grip pull-up mistakes?
Most often: kipping to make the reps; stopping short of a straight arm at the bottom.
Do I need a pull-up bar to do this?
This version uses a pull-up bar, and it trains the lats, upper back. Any solid overhead bar works. If there is genuinely nothing, the rowing variations below are the practical substitute.
Is this safe if I have an existing injury?
The wide-grip pull-up puts the shoulder and elbow under load through a range many people have lost, so a cranky shoulder usually objects here before anything else does. Pain that pinches at a specific point is worth assessing; ordinary training discomfort is not. Not medical advice.