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.
One-time purchase · Checked by Ely · Delivered in 1–3 business days
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.
Want Ely to consider Wide-Grip Pull-Up for your plan?
Share your training details. Ely reviews the full week before anything is delivered.
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.
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.
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.
Start My $19 WeekShare your goal, schedule, equipment, and experience. Ely checks the complete exercise selection before he approves your week.
Start My $19 Starter Week$19 once · No automatic renewal · Delivered in 1–3 business days
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.
The Wide-Grip Pull-Up is rated as intermediate difficulty, meaning it requires some training experience. Intermediate lifters looking to progress their training. Focus on proper technique and consider starting with easier variations.
For the Wide-Grip Pull-Up, the recommended approach depends on your goals. 3-4 sets of 6-8 reps. Rest 90-120s. For strength, use 3-5 reps. For muscle growth, perform 6-10 reps. For endurance, complete 10-12 reps.
The Wide-Grip Pull-Up typically requires a pull up bar, which most home gyms don't have. For a home-friendly alternative targeting the same muscles, check the variations section above.
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.