Wide-Grip Pull-Up

Which muscles does it train?

Equipment needed

How to perform it

For strength, 3 to 5 sets of 4 to 6 reps with 2 to 3 minutes of rest are common. For hypertrophy, use 3 to 4 sets of 6 to 12 reps with 90 to 120 seconds of rest.

Execution and technique cues

• Hang from the bar with a wide overhand grip, positioning your hands significantly wider than your shoulders.
• Engage your core and pull your shoulder blades down to create a stable, active starting position.
• Pull your body upward by driving your elbows down toward your sides, focusing on bringing your upper chest to the bar.
• Squeeze the back muscles at the top, then lower yourself under strict control to a dead hang position.

Common mistakes

• Using leg swing or hip flexion to generate momentum rather than initiating the pull from the upper back.
• Allowing the chest to cave in and the shoulders to roll forward at the peak of the pull.
• Failing to go all the way down, which limits the stretch on the lats and reduces the effectiveness of the exercise.

Frequently asked questions

How wide should my grip be for a wide-grip pull-up?

Your hands should be placed roughly one and a half times shoulder-width apart, or at a width where your forearms remain vertical at the midpoint of the exercise.

What is the difference between a wide-grip pull-up and a standard pull-up?

The wide grip places a greater emphasis on the outer lats and limits the contribution of the biceps, making the movement more challenging.

Related exercises