The Wide Grip Pull Up

How to do the exercise

The Wide Grip Pull Up is a powerful variation of the classic Pull Up that emphasizes back width and overall upper body strength. By gripping the bar wider than shoulder-width, you increase the load on your lats and improve posture and pulling power. Here’s how to perform it correctly:

1. Starting Position

Grab the pull up bar with a wide overhand grip – wider than shoulder-width. Hang with your arms fully extended, core engaged, and shoulders slightly pulled back and down. Keep your chest up and legs stable throughout the movement.

2. Pulling Phase

Pull your body upward by driving your elbows down and back. Focus on activating your lats and upper back rather than just your arms. Continue pulling until your chin clears the bar while keeping your chest lifted and avoiding excessive swinging.

3. Lowering Phase

Lower your body in a slow and controlled motion until your arms are fully extended again. Maintain core tension and proper shoulder alignment to prevent strain and build stability.

4. Reset and Repeat

At the bottom, re-engage your core, ensure a strong grip, and repeat the movement for the desired number of reps. Quality and control are key for maximum muscle activation and growth.

Recommended Equipment for Wide Grip Pull Ups

Pull Up Station - For maximum stability and safe progress in Pull Ups, Dips, and Muscle Ups.

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Dip Belt – For more intensity and fast strength gains in pull ups and dips with added weight.

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Liquid Chalk – For grip and security during the exercise.

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Wrist Wraps – To stabilize your wrists, especially during longer sessions.

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Benefits of the exercise

The Wide Grip Pull Up is one of the best exercises for building an impressive V-shape and increasing pulling strength:

• Maximizes lat activation for wider back development

• Strengthens biceps, forearms, and grip stability

• Improves posture and scapular control

• Enhances pulling power for calisthenics and weight training

Whether you’re a beginner using assistance or an advanced athlete chasing weighted pull ups, this variation is a must-have for long-term progress.

Main muscles used

The Wide Grip Pull Up primarily works:

• Latissimus dorsi (lats)

• Biceps

• Forearms & grip muscles

• Core muscles (for stability and body control)

This exercise ensures balanced upper body development and stronger pulling mechanics, essential for calisthenics athletes.

If you're looking for other exercises, check out our Youtube video:

Mistakes to avoid

Common mistakes when performing the Wide Grip Pull Up include:

• Using momentum: Avoid kipping or swinging – focus on controlled reps.

• Too narrow or too wide grip: A grip slightly wider than shoulders is ideal. Too wide can strain shoulders, too narrow reduces lat activation.

• Not pulling high enough: Aim to bring your chin above the bar for full range of motion.

• Arching the back: Keep your body tight and avoid over-arching for proper muscle activation.

• Neglecting scapula control: Don’t shrug your shoulders – actively depress and retract them for safety and effectiveness.

Progress by adding controlled reps, using resistance bands for assistance, or adding weights once bodyweight pull ups feel easy.

Discover more Exercises

Looking for more ways to level up your training? Check out our full exercise overview or try these effective exercises that perfectly complement your training:

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Phil

Hi, I’m Phil, the founder of GORNATION. I brought the brand to life in 2015 with a clear mission: to create a premium brand for Calisthenics, something that didn’t exist before. I live and breathe this sport, doing calisthenics myself since 2013. My vision is to unite 1 million people around the world through calisthenics, building a strong, supportive community. I'm happy that you're part of that!