How to do the Wide Grip Pull-up
Wide Grip Pull-up is an advanced multi-joint compound pulling exercise targeting the Lats in the Back region. Performed using bodyweight, it falls under the strength category. Secondary muscles engaged include Biceps and Forearms.
Wide Grip Pull-up demonstration · © GymiaFit
Wide Grip Pull-up at a glance
- Primary muscles
- Lats
- Secondary muscles
- Biceps, Forearms
- Equipment
- Body Weight
- Level
- Advanced
- Type
- Compound (multi-joint)
- Force
- Pull
Wide Grip Pull-up step by step
- 1Hang from a pull-up bar with your palms facing away from you and your hands wider than shoulder-width apart.
- 2Engage your core and squeeze your shoulder blades together.
- 3Pull your body up towards the bar until your chin is above the bar.
- 4Lower your body back down to the starting position with control.
- 5Repeat for the desired number of repetitions.
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Wide Grip Pull-up — questions
What muscles does the Wide Grip Pull-up work?
The Wide Grip Pull-up primarily targets the Lats. It also recruits the Biceps, Forearms as secondary movers.
What equipment do I need for the Wide Grip Pull-up?
None — the Wide Grip Pull-up uses your bodyweight only, so it works at home with nothing but floor space.
Is the Wide Grip Pull-up suitable for beginners?
It is classed as advanced. Build the movement pattern with an easier variation first, then add load once the technique holds under fatigue.
What can I do instead of the Wide Grip Pull-up?
Archer Pull Up, Bench Pull-ups, Chin-up train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Wide Grip Pull-up demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.