Wide-Grip Pull-Up
A pull-up with an overhand grip roughly 1.5 times shoulder width. Shortens the range of motion and emphasises the lats and upper back over the arms.
Primary muscles
- Lats (Latissimus Dorsi)
- Teres Major
Secondary muscles
- Rhomboids
- Traps (Trapezius)
- Rear Delts
- Brachialis
- Biceps
- Sets
- 3–4
- Reps
- 5–10
- Rest
- 90–120s
How to perform
Main muscles working (thicker lines)
Starting position
Hang from the bar with an overhand grip clearly wider than the shoulders.
Depress the shoulder blades to start the pull.
Drive the elbows down and out toward the sides of the ribs.
Pull until the chin clears the bar or the upper chest approaches it.
Lower under control to straight arms.
Breathing: Exhale while pulling, inhale while lowering.
Coaching tips
Elbows down and wide
Proud chest
No swinging
Common mistakes
Gripping so wide that the shoulders feel pinched
Short reps
Kicking the legs
Safety notes
Use a grip width that feels comfortable for your shoulders.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.