Advanced
Wide-Grip Pullup
Author
Owen JonesUpdated
17 Sep 2024Demonstration Video
- Description
- Instructions
- Muscle Groups
- Tips
Exercise Description
Wide-Grip Pull-up is an upper-body strength movement that targets your back, chest, shoulders, and arms. It is also a very effective workout for the core.
Exercise Instructions
-
Step 1
Using an overhand grip, hold the pull bar with a shoulder-width grip. -
Step 2
Take a deep breath, squeeze your buttocks and tighten your abs. Squeeze your shoulder blades, then lower your elbows directly to the floor, activating your lats. -
Step 3
Pull your chin toward the bar until your lats are fully engaged, then slowly lower back to the starting position and repeat.
Muscle Groups
Wide-Grip Pullup targets Back, Biceps, Forearms as seen below.
Exercise Tips
- To reduce stress on the biceps, use a false grip (no-thumb grip).
- Try to maintain a neutral head position, as over-stretching the neck can lead to compensation along the entire spine.
- If the bar is high enough, keep your legs straight and in front of your body in a hollow body position.
- Avoid over-stretching your lower back by squeezing your glutes and tightening your abdomen.
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