How To Do Wide Grip Pull Ups

Muscle Groups worked: Lats This is a great exercise if..

How To Do Wide Grip Pull Ups

Muscle Groups worked:

This is a great exercise if you want to achieve the “pump” it is perfect if your a beginner or even an expert. 

It is a fantastic exercise if your trying to gain strength and is also a great compound exercise!

Doing a pull day? This exercise is perfect for you! 

Muscles Targeted:

Wide Grip Pull Ups targets the lats area of your back and its great for strength and sculpting. The Biceps and middle of the back are also worked when doing this great exercise! 

Exercise Instructions:

  1. Take a wide grip on a pull-up bar, hanging freely with your arms extended. This will be your starting position.
  2. Pull yourself up by flexing the elbows and adducting the glenohumeral joint. Do not swing or use momentum to complete the movement.
  3. Attempt to get your chin above your hands.
  4. Pause at the top of the motion before lowering yourself to the starting position.


Wide Grip Pull Ups Tips:

The wide grip pull up is a challenging exercise, but you should definitely work up to doing them. You can increase your strength by doing negative pull ups until you have the strength to knock out 3-4 sets of 10-12.

If you find your forearms burning during the set, use a “hook” grip. This is where your thumbs go over the bar rather than under.

Make sure you pull up all the way, and lower down all the way. Using a full range of motion is the hardest way of doing wide grip pull ups, but will give you the best results.

Again, the mind-muscle connection is important with this exercise. Focus on your lats doing the work, pulling towards the center of your body as you pull up.

Reps and Sets:

For beginners, start with 8-10 reps for 1-2 sets of Wide Grip Pull Ups. As you progress and become adept, increase your reps and sets. However, avoid over training your back. Only train your Back once per week for optimal results.

Consider your entire program and keep your overall volume for shoulders a little lower than for other larger muscle groups like your back and legs.

Daniel Messer, RNutr, CPT

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