HyperBody
Exercise library · Back

Wide-Grip Pull-Up.

Bodyweight pull-up with a wide grip biased toward the upper lats.

AdvancedPull-Up Bar
Wide-Grip Pull-Up
The numbers
Sets
3–5
Reps
6–15
Rest
90–180
Muscles
Primary
Lats
Secondary
Biceps · Upper back
The play-by-play

How to do it.

  1. Step 01

    Grip the bar wider than shoulder width, palms forward

  2. Step 02

    Hang with arms fully extended and shoulders set

  3. Step 03

    Pull the chest toward the bar

  4. Step 04

    Lead with the elbows driving down and back

  5. Step 05

    Lower under control to a full hang

  6. Step 06

    Avoid swinging between reps

What separates good from great

Pro cues.

  • Initiate by depressing the shoulder blades

  • Keep the chest up and drive elbows wide

  • Control the lowering phase fully