Wide Grip Pull-up
The wide grip pull-up is an advanced bodyweight exercise targeting the lats through a vertical pulling motion with a wide overhand grip. The wider grip increases lat activation and reduces biceps contribution, making it highly effective for developing back width.
How to do it
- Grip a pull-up bar with an overhand grip wider than shoulder-width.
- Hang with arms fully extended and engage your core.
- Pull your body upward by driving your elbows down toward your hips.
- Continue pulling until your chin rises above the bar.
- Pause at the top, squeezing your lats.
- Slowly lower yourself back to the dead hang position and repeat.
Form cues
- Grip the bar slightly wider than your shoulders with an overhand grip.
- Engage your core and keep your legs still to prevent swinging.
- Drive your elbows down and out toward your hips as you pull.
- Raise your chest toward the bar until your chin clears it.
- Lower yourself with control back to a full dead hang.
Breathing: Inhale at the bottom in the dead hang, exhale steadily as you pull yourself up to the bar.
Common mistakes
- Swinging the body to generate momentum reduces lat activation and limits back development.
- Using a partial range of motion by not fully extending the arms at the bottom misses key muscle fibers.
- Shrugging the shoulders up toward the ears strains the neck and shifts work away from the lats.
Muscles worked
Primary: lats. Secondary: rhomboids, biceps, traps.
Suggested sets & reps
Get fitter
3 sets × 6–8 reps, rest 90 s
Lose weight
3–4 sets × 5–8 reps, rest 90 s
Build muscle
3–5 sets × 6–10 reps, rest 120 s
Easier, harder & alternatives
Make it easier
Take care if…
- If you feel shoulder discomfort or sharp joint pain, ease off and choose a gentler alternative.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
Why am I feeling this more in my arms than my back?
This usually happens when pulling primarily with the biceps instead of initiating the movement by driving the elbows down. Focus on leading with your back.
How can I build up to a wide grip pull-up if I can't do one yet?
Start with regressions like assisted pull-ups or lat pulldowns to build the required upper body strength safely.
How often should I practice this exercise?
2 to 3 times per week with at least one rest day between sessions is plenty for recovery and growth.