Wide-Grip Pull-Up
Primary
Back
Secondary
Biceps, Forearms
Equipment
Pull Up Bar
Difficulty
Intermediate
Type
Pull
NASM-CPT, CSCS certified trainers. Every guide is built from peer-reviewed research and real coaching experience.
The Wide-Grip Pull-Up is a compound pulling movement that primarily targets your back. Use for lat width - pay attention to this for better results.
Everything You Need to Know About the Wide-Grip Pull-Up
The Wide-Grip Pull-Up is a intermediate difficulty exercise that targets your Latissimus dorsi and Teres major. It's a popular choice for building strength and muscle in these areas. When should you use it? Use for lat width - pay attention to this for better results. This timing makes the most of your workout and helps you get better results. Who is this for? Intermediate lifters looking to progress their training. Whether you're just starting out or working toward a specific goal, this exercise fits into your routine.
What muscles does the Wide-Grip Pull-Up work?
Primary
Secondary
Stabilizers
Step-by-step: Wide-Grip Pull-Up
- 1
Grip bar wider than shoulder-width.
- 2
Palms facing away for optimal results.
- 3
Hang with arms extended.
- 4
Pull up until chin clears bar.
- 5
Focus on driving elbows down.
- 6
Lower with control for optimal results.
What are the best tips for the Wide-Grip Pull-Up?
Emphasizes lat width.
More challenging than shoulder-width.
Focus on lat engagement.
Avoid excessive swinging.
Mistakes to watch for on the Wide-Grip Pull-Up
Grip too wide - this is a common issue that reduces exercise effectiveness.
A poor grip during the Wide-Grip Pull-Up limits how much force you can produce and puts your wrists in a weak position. Set your grip before you start the rep, and keep your wrists stacked over your forearms.
Using momentum instead of controlled muscle contraction.
Bouncing or using momentum during the Wide-Grip Pull-Up takes work away from your Latissimus dorsi and puts your connective tissue at risk. Control the weight through the full range — if you can't, lower the load.
Partial range of motion.
Cutting the range of motion short on the Wide-Grip Pull-Up means your Latissimus dorsi never reaches full stretch or full contraction. Research shows full range of motion produces significantly more muscle growth than partial reps at the same load.
Who should do the Wide-Grip Pull-Up?
Intermediate lifters looking to progress their training.
How to Program the Wide-Grip Pull-Up
Lower reps with heavier weight builds raw strength. Your muscles and nervous system adapt to handle more load over time. This range is best for strength-focused goals.
This rep range keeps your muscles under tension long enough to trigger growth. Most people see the best muscle-building results in this zone. It balances strength and muscle size.
Higher reps with lighter weight builds muscular endurance and improves conditioning. This range is good for joint health and building work capacity.
General guideline: 3-4 sets of 6-8 reps. Rest 90-120s.
What are good alternatives to the Wide-Grip Pull-Up?
Other Variations
- Wide-Grip Lat Pulldown
- Weighted Wide-Grip Pull-Up
This Exercise Is in Your Plan
MySetPlan picks the right exercises for your goals — like the Wide-Grip Pull-Up — and builds them into a monthly program. Every set, every rep, planned out.
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Safety Notes
- Don't go too wide.
- Control movement.