PlanWorkouts

Exercise 1429 · REF Qqi7bko

Wide Grip Pull-Up exercise animation

Wide Grip Pull-Up

Category
Back
Equipment
Body Weight
Target
Lats

Widening the grip on a pull-up shortens the range of motion slightly but shifts more emphasis onto the outer lats, which is part of why it's often chosen specifically for building back width. It tends to be harder on the shoulders than a shoulder-width grip, so it's worth building up pull-up volume with a narrower grip first. The width should feel like a stretch, not strain, at the bottom of each rep.

How to Do the Wide Grip Pull-Up

  1. Hang from a pull-up bar with your palms facing away from you and your hands wider than shoulder-width apart.
  2. Engage your core and squeeze your shoulder blades together.
  3. Pull your body up towards the bar until your chin is above the bar.
  4. Lower your body back down to the starting position with control.
  5. Repeat for the desired number of repetitions.

Muscles Worked

The Wide Grip Pull-Up primarily targets the Lats, with Biceps as the primary synergist muscle group, along with the Forearms.

More Back Exercises

Alternate Lateral Pulldown Alternate Lateral Pulldown Cable · Lats Archer Pull Up Archer Pull Up Body Weight · Lats Assisted Parallel Close Grip Pull-Up Assisted Parallel Close Grip Pull-Up Leverage Machine · Lats Assisted Pull-Up Assisted Pull-Up Leverage Machine · Lats Assisted Standing Chin-Up Assisted Standing Chin-Up Leverage Machine · Lats Assisted Standing Pull-Up Assisted Standing Pull-Up Leverage Machine · Lats

More Lats Exercises

Back Pec Stretch Back Pec Stretch Body Weight · Lats Band Assisted Pull-Up Band Assisted Pull-Up Band · Lats Band Close-Grip Pulldown Band Close-Grip Pulldown Band · Lats Band Fixed Back Close Grip Pulldown Band Fixed Back Close Grip Pulldown Band · Lats Band Fixed Back Underhand Pulldown Band Fixed Back Underhand Pulldown Band · Lats Band Kneeling One Arm Pulldown Band Kneeling One Arm Pulldown Band · Lats

Equipment Alternatives

Don't have body weight? These target the same lats with different equipment.

Alternate Lateral Pulldown Alternate Lateral Pulldown Cable · Lats Assisted Parallel Close Grip Pull-Up Assisted Parallel Close Grip Pull-Up Leverage Machine · Lats Band Assisted Pull-Up Band Assisted Pull-Up Band · Lats Barbell Bent Arm Pullover Barbell Bent Arm Pullover Barbell · Lats

FAQ

What muscles does the Wide Grip Pull-Up work?
The Wide Grip Pull-Up primarily targets the lats, with the biceps and forearms assisting.
What equipment do I need for the Wide Grip Pull-Up?
The Wide Grip Pull-Up is done with no equipment — just body weight.
What's a good alternative to the Wide Grip Pull-Up?
If you don't have access to the space or setup it needs, the Alternate Lateral Pulldown targets the same lats using cable instead.