Back
wide-grip-pull-up
Grasp a pull-up bar with an overhand, wide grip, hands wider than shoulder-width apart. Hang with arms fully extended, engaging your core and keeping your chest up.
- Equipment
- Equipment
- Difficulty
- Advanced
- Focus Area
- Back
- Injury risk
- Low
Primary muscles
- Latissimus Dorsi
Secondary muscles
- Biceps Brachii
- Brachialis
- Brachioradialis
- Rhomboids
- Trapezius (lower/middle)
- Posterior Deltoid
- Teres Major
- Infraspinatus
- Teres Minor
- Levator Scapulae
Target muscles
- back
- arms
- shoulder
How to perform
- 1
Grasp a pull-up bar with an overhand, wide grip, hands wider than shoulder-width apart.
- 2
Hang with arms fully extended, engaging your core and keeping your chest up.
- 3
Initiate the pull by depressing your shoulder blades and pulling your elbows down towards your hips.
- 4
Pull your body upwards until your chin clears the bar, focusing on squeezing your lats.
- 5
Slowly lower your body back to the starting position with control, allowing a full stretch in the lats.
- 6
Maintain core engagement throughout the movement to prevent swinging.
Safety & form
Train smart. Read these notes before adding heavy load.
