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Exercise guide
Wide Grip Pull Ups
A pull-up performed with a wide overhand grip, emphasizing the lats and upper-back width.
What this exercise works
- Muscles
- latissimus dorsi · biceps brachii · posterior deltoid · rhomboids · trapezius
- Goals
- hypertrophy · strength
- Equipment
- Pull-up bar
- Category
- Strength
- Difficulty
- intermediate
Demonstration
Step 1
Step 2
How to perform the movement
- Grip the pull-up bar with an overhand grip wider than shoulder-width.
- Hang with arms fully extended and core braced.
- Pull your chest toward the bar by driving your elbows down.
- Keep your shoulders pulled back as you rise.
- Lower yourself under control to full extension.
- Repeat for the desired number of reps.
Technique cues and common mistakes
- Initiate each rep by depressing your shoulder blades before bending the arms.
- Avoid kipping or swinging your legs for momentum.
- Squeeze the bar firmly and keep your wrists straight.