Primary
Back
Secondary
Biceps, Forearms
Equipment
Pull Up Bar
Difficulty
Intermediate
Type
Pull
See how Wide-Grip Pull-Up could fit a workout
The example below shows one possible placement. Your purchased plan is built from your assessment, and Ely checks every exercise before approving it.
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This page is not medical advice or a rehabilitation protocol. Ely's personal review applies to purchased workout plans and does not replace an in-person assessment by a licensed healthcare professional.
Wide-grip pull-ups take your hands out wider to emphasize the outer portions of your lats for back width. The wider you go, the shorter the range of motion and the harder on your shoulders. Find the width that challenges your lats without wrecking your shoulder joints.
When to use it
Use for lat width - pay attention to this for better results.
Who it's for
Intermediate lifters looking to progress their training.
Use slow, controlled reps and a comfortable range. Stop if you feel pain; do not use this page to self-treat an injury.
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Grip bar wider than shoulder-width.
Palms facing away for optimal results.
Hang with arms extended.
Pull up until chin clears bar.
Focus on driving elbows down.
Lower with control for optimal results.
Emphasizes lat width.
More challenging than shoulder-width.
Focus on lat engagement.
Avoid excessive swinging.
Use wide-grip pull-ups when back width is the priority. Place early in your workout while fresh. If they bother your shoulders, stick with shoulder-width pull-ups and build width through volume instead.
Grip too wide - this is a common issue that reduces exercise effectiveness.
An inconsistent grip during the Wide-Grip Pull-Up can make the load less stable. Set your grip before the rep and keep your wrists aligned with the handle, bar, or forearm position the movement requires.
Using momentum instead of controlled muscle contraction.
Bouncing or using momentum during the Wide-Grip Pull-Up makes the movement harder to control and can shift work away from your Latissimus dorsi. Use a load you can move smoothly through the intended range.
Partial range of motion.
Cutting the range of motion short on the Wide-Grip Pull-Up can reduce the training stimulus for your Latissimus dorsi. Use the largest comfortable range you can control without changing the intended setup.
Intermediate lifters looking to progress their training.
These ranges illustrate ways to organize training. They are not an individual prescription. Adjust them for the exercise, your experience, and the rest of your program.
Heavier loads can be useful for developing maximum strength. The range shown is an example, and the load must match your current technique and capacity.
Muscle growth can occur across different loads and repetition ranges. This example is not a uniquely effective zone; your overall program and effort also matter.
This is an example of a longer set. A repetition target alone does not establish joint safety or whether the exercise is appropriate for you.
Example: 3-4 sets of 6-8 reps. Rest 90-120s.
Background for resistance exercises: the 2026 ACSM position stand covers healthy adults, and a load-comparison review found similar muscle growth across loads in studies using sets taken to muscular failure. These findings do not validate every exercise-specific range shown here or require training to failure.
This is one example of how Wide-Grip Pull-Up could sit inside a complete workout. Your plan may use different movements after Ely checks your assessment.
Sample workout
MySetPlan guides you set by set, times your rest, records your work, and tells you what to do next from the plan Ely approved.
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Frequently Asked Questions About the Wide-Grip Pull-Up
The Wide-Grip Pull-Up primarily targets the Latissimus dorsi, Teres major, making it an effective exercise for back development. Secondary muscles worked during the Wide-Grip Pull-Up include Biceps, Forearms, providing additional training stimulus. Stabilizer muscles engaged include Core.
Our library labels Wide-Grip Pull-Up as intermediate. That category is not an individual assessment. Review the setup, movement instructions, and safety notes, and seek qualified guidance if you are unsure how to perform it.
The programming section shows examples for Wide-Grip Pull-Up. The appropriate amount depends on your current ability, the exercise, and your other training. The listed ranges are not an individual prescription or a guarantee of a particular outcome.
The main equipment listed for Wide-Grip Pull-Up is a pull up bar. Check the instructions for any additional support, anchor, bench, rack, or clear space needed. The equipment label alone does not confirm that your home setup is suitable.
Good alternatives to the Wide-Grip Pull-Up include: Pull-Up, Lat Pulldown. These exercises target similar muscle groups as the Wide-Grip Pull-Up and can be used as substitutes based on your equipment availability, gym setup, or training preferences.