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Wide Grip Pull Up

The Wide Grip Pull Up is a strength exercise on a pull-up bar for your back. Share of the load in the Zulta muscle model: lats (upper) 29%, lats (lower) 17% and biceps (long head) 8%.

Also known as: overhand pull up, wide pull up

Level: IntermediateEquipment: Pull-up barMulti-joint (compound)
Wide Grip Pull Up demonstration

How to do it

  1. Grip the bar overhand with the hands about one and a half times shoulder width.
  2. Hang with straight arms and pull the shoulders down away from the ears.
  3. Drive the elbows down and out toward the hips.
  4. Pull until the chin is above the bar and the upper chest is close to it.
  5. Lower slowly until the arms are straight again.

Tips

  • Lift the chest toward the bar to keep the pull in the lats.
  • Keep the forearms roughly vertical at the top of the rep.

Common mistakes

  • Gripping so wide that the range becomes very short.
  • Kipping or swinging the legs for momentum.
  • Letting the shoulders shrug up at the top.

Muscles worked by the Wide Grip Pull Up

  • Lats (upper) Primary29%
  • Lats (lower) Primary17%
  • Biceps (long head) Secondary8%
  • Lower traps Secondary8%
  • Rhomboids Secondary7%
  • Brachialis Secondary6%
  • Biceps (short head) Minor5%
  • Rear delts Minor5%
  • Forearm flexors Minor5%
  • Mid traps Minor4%
  • Upper abs Stabilizer3%
  • Rotator cuff Stabilizer3%

Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.

A wide grip shortens elbow travel and biases the upper lats. Pulling the body up to a bar is shoulder adduction and extension led by the lats, with the elbow flexors and lower traps doing a large share; the core holds the body still.

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Frequently asked questions

What muscles does the Wide Grip Pull Up work?

Mainly the lats (upper) and lats (lower). The biceps (long head), lower traps, rhomboids and brachialis assist.

Is the Wide Grip Pull Up good for beginners?

The Wide Grip Pull Up is rated intermediate. If you are new, learn the Assisted Pull Up first and build up from there.

What is a good alternative to the Wide Grip Pull Up?

For example the Assisted Pull Up, Kneeling Lat Pulldown and Band Assisted Pull Up. They train mostly the same muscles, some with different equipment.

How do you make the Wide Grip Pull Up harder?

Add weight or reps, or move on to the Weighted Pull Up and Archer Pull Up.

Sources

  • Youdas et al. 2010, JSCR 24(12):3404-3414 (pull up, chin up)

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