Wide Grip Pull-Up
In SetGrip: Pull-Up (Wide Grip)
- Primary muscleLats
- EquipmentBodyweight
- DifficultyAdvanced
- TypeCompound · Pull
Moving the hands well outside your shoulders shortens each rep but points the elbows outward, biasing the upper lats and teres major that build back width. Rep counts drop compared with a shoulder-width grip, and that is normal; take every rep from a full hang instead of chasing numbers with partials.
How to do the Wide Grip Pull-Up
- Hang from a pull-up bar with your palms facing away from you and your hands wider than shoulder-width apart.
- Engage your core and squeeze your shoulder blades together.
- Pull your body up towards the bar until your chin is above the bar.
- Lower your body back down to the starting position with control.
- Repeat for the desired number of repetitions.
Tip: Think of pulling your elbows toward your back pockets rather than pulling your chin over the bar.
Muscles worked
Primary
Lats · Back
The lats are the main engine, pulling the upper arm down and into the body; you should feel them at the bottom of each rep when you pull the shoulders down before the elbows bend.
Common mistakes
- Skipping the dead hang — half reps from bent arms skip the hardest part; let the arms straighten fully at the bottom and initiate by pulling the shoulders down first.
- Kipping without meaning to — a swing from the hips makes the rep easier but tells you nothing about your strength; keep the legs still, or cross the ankles and squeeze the glutes.
- Chin poking forward — reaching with the neck is a way to fake the last inch; drive the elbows down and get the chest to the bar instead.
- Adding weight too early — get to eight or ten strict reps before you hang a plate off your belt.
Sets, reps and where it fits
| Goal | Sets × reps | Rest |
|---|---|---|
| Strength | 4–5 × 3–6 | 2–3 min |
| Muscle growth | 3–4 × 6–12 | 90–120 s |
| Endurance | 2–3 × 12–20 | 60 s |
Pull-ups and chin-ups go first or second in a pull session, before rows and pulldowns, while your grip is fresh. They superset well with dips on the same station for a push and pull block.
Variations and alternatives
Similar exercises
Without bodyweight
Frequently asked questions
What muscles does the Wide Grip Pull-Up work?
The Wide Grip Pull-Up primarily works the lats. It also involves the biceps and forearms, which assist the movement and stabilise the joints.
Is the Wide Grip Pull-Up good for beginners?
Not as a starting point. The Wide Grip Pull-Up is rated advanced because it demands strength, mobility or coordination that takes time to build. Beginners should work up to it through the easier variations listed on this page.
What can I do instead of the Wide Grip Pull-Up?
If you cannot do the Wide Grip Pull-Up, try the Pull-Up, the Single Arm Weighted Pull-Up or the Narrow Neutral Grip Pull-Up. Each of them trains the lats through a similar movement, so you can swap them in without changing the rest of the workout.
How many sets and reps should I do?
It depends on your goal. For the Wide Grip Pull-Up, a sensible starting point is strength: 4–5 × 3–6 with 2–3 min rest; muscle growth: 3–4 × 6–12 with 90–120 s rest; endurance: 2–3 × 12–20 with 60 s rest. Put it early in the session while you are fresh, before isolation work for the same muscles.
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