Wide-grip pull-up
Also called Wide pull-up
The wide-grip pull-up puts your hands clearly wider than your shoulders. The pull gets shorter and the work moves toward your lats and upper back, with your biceps, forearms and abs helping. It suits you when you can do clean Pull-ups and want a harder variation. Expect fewer reps than with a normal grip. If the wide grip bothers your shoulders, go back to the Pull-up. When it feels solid, the Archer pull-up is the next step.
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How to do it
- Grip the bar overhand, clearly wider than your shoulders.
- Hang with straight arms and draw your shoulders down.
- Pull your elbows out and down until your chin is over the bar.
- Lower slowly until your arms are straight again.
Form tips
- Grip clearly wider than your shoulders.
- Drive your elbows out and down.
- Chin over the bar, then lower slowly.
Common mistake
- Gripping so wide that you only pull halfway.