Wide Grip Pull Up: How-to, Tips & More
The Wide Grip Pull Up is a intermediate compound exercise for your lats. You do it with pull up bar. It is a good fit when your goal is both strength and muscle growth.
Besides the lats, it also works your biceps and upper back, so it fits well in a session that trains those muscles together.
Muscles worked
Lats
Primary
Biceps
Secondary
Upper back
Secondary
How to do the Wide Grip Pull Up
- Hang from the bar with a grip well outside shoulder width, palms forward.
- Pull up until your chin clears the bar.
- Lower slowly until your arms are straight.
- Keep your legs still.
Wide Grip Pull Up tips
- Too wide shortens the range. About one and a half shoulder widths is plenty.
Sets and reps
Most lifters do well with 5 to 12 reps per set, and 5 to 12 reps is where this exercise tends to work best. Use a weight that leaves one or two reps in reserve on every set, and add weight once you can complete all your sets at the top of the range. It also works well in a superset with an exercise for the opposite muscles.
Equipment
Pull up bar
Type
Compound
Wide Grip Pull Up alternatives
More lats exercises
Assisted Chin Up
Assisted pull up machine
Assisted Pull-Up
Assisted pull up machine
Back Lever
Pull up bar
Band Assisted Chin Up
Resistance band
Band Assisted Pull Up
Resistance band
Band Bent Over Row
Resistance band
Frequently asked questions
What muscles does the Wide Grip Pull Up work?
The Wide Grip Pull Up mainly works your lats, with help from your biceps and upper back.
How many sets and reps should I do?
A good starting point is 5 to 12 reps per set, and many lifters get the best results between 5 to 12 reps. Use a weight that leaves one or two reps in reserve.
Is the Wide Grip Pull Up good for beginners?
It is rated intermediate, so it is better to build a base with simpler movements first and add it when your technique is solid.
What equipment do I need for the Wide Grip Pull Up?
You need pull up bar.
Add Wide Grip Pull Up to your program
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