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Wide-Grip Pull-Up.
Bodyweight pull-up with a wide grip biased toward the upper lats.
Also known as: Wide Pull Up, Wide Grip Chin
AdvancedPull-up bar
The numbers
Sets
3–5
Reps
6–15
Rest
90–180 s
The play-by-play
How to do it.
- Step 01
Grip the bar wider than shoulder width, palms forward
- Step 02
Hang with arms fully extended and shoulders set
- Step 03
Pull the chest toward the bar
- Step 04
Lead with the elbows driving down and back
- Step 05
Lower under control to a full hang
- 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
Common questions
Questions, answered.
- What is the Wide-Grip Pull-Up?
- Bodyweight pull-up with a wide grip biased toward the upper lats.
- What muscles does the Wide-Grip Pull-Up work?
- The Wide-Grip Pull-Up primarily works your lats. It also recruits your biceps and upper back as secondary movers.
- What equipment do I need for the Wide-Grip Pull-Up?
- None. The Wide-Grip Pull-Up is a bodyweight movement you can do without any equipment.
- How many sets and reps should I do for the Wide-Grip Pull-Up?
- A typical prescription for the Wide-Grip Pull-Up is 3–5 sets of 6–15 reps. Rest about 90–180 seconds between sets.
- Is the Wide-Grip Pull-Up good for beginners?
- The Wide-Grip Pull-Up is an advanced movement. Build a base with simpler variations first, then add it once your technique and strength are solid.
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