Wide-Grip Pull-Up

Wide-grip pull-up: the range is somewhat shorter.

• Compound
• Bodyweight
• Intermediate

How to do it

• Grip wider than shoulder width and pull the chest toward the bar
• Set the shoulder blades before pulling: depress the shoulders away from the ears
• Pull until the chin clears the bar and lower until the arms are straight

Sets, reps and tempo

Ranges: 5–12 reps · 1–2 RIR (add weight if you have reps to spare)

Tempo: Pull for 1 s until your chin clears the bar, lower for 2–3 s in full control

Common mistakes

• Swinging (kipping) to get up
• A grip so wide that it shortens the range

Muscles worked

Primary

• Lats
• Back

Secondary

• Biceps
• Forearm

Alternatives

• Pull-Ups
• Lat Pulldown
• Neutral / Close-Grip Pulldown
• Single-Arm Dumbbell Row