Wide Grip Pull-Up

Pull-ups performed with a wide grip to develop lat width and upper body pulling strength using primarily bodyweight resistance.

Instructions

1. Grip the pull-up bar with a pronated grip (palms facing away), positioning your hands wider than shoulder-width apart.
2. Hang from the bar with arms fully extended, shoulders engaged and depressed (shoulder blades down and back).
3. Bring your torso back slightly (approximately 30 degrees) while creating a slight arch in your lower back.
4. Exhale as you pull your torso upward by drawing your elbows down and back, driving your chest toward the bar.
5. Continue pulling until your upper chest approaches the bar or your chin clears the bar level.
6. Concentrate on squeezing your back muscles and shoulder blades at the top of the movement.
7. Inhale and slowly lower yourself with control until your arms are fully extended.
8. Repeat for the prescribed number of repetitions.

Tips

• The wide grip naturally emphasizes outer lat development and reduces bicep involvement.
• Maintain a controlled descent—avoid dropping from the top position.
• Keep your core tight throughout the movement to prevent excessive swinging.
• Focus on pulling with your back muscles rather than relying on arm strength.
• If you cannot perform strict pull-ups, use an assisted pull-up machine or resistance bands.
• Gradually work toward unassisted pull-ups before adding external weight.