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Wide-Grip Pull-Up

A pull-up variation with a wider-than-shoulder grip that emphasizes the outer lats for a wider back.

Video DemonstrationRoyalty-free via Pexels
Wide-Grip Pull-Up demonstration

Visual demonstration — Wide-Grip Pull-Up

Muscles Worked

Latissimus Dorsi (Primary)Teres MajorRhomboidsBiceps

Step-by-Step Instructions

  1. 1Grip the bar with hands wider than shoulder-width, palms facing away
  2. 2Hang with arms fully extended
  3. 3Pull yourself up by driving elbows toward your hips
  4. 4Pull until chin is above the bar
  5. 5Lower yourself with control to full extension

Training Recommendations

Strength
Sets4-5
Reps3-5
Rest3-5 min
Hypertrophy
Sets3-4
Reps6-10
Rest90-120 sec
Endurance
Sets2-3
Reps10-15+
Rest60-90 sec

Tips & Variations

  • Focus on pulling elbows down and back
  • Avoid shrugging at the bottom—keep shoulders depressed
  • Use resistance bands for assistance if needed

Common Mistakes to Avoid

  • Kipping or swinging
  • Not reaching full extension at the bottom
  • Using only arm strength

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