Wide-Grip Pull-up

Technique

How to perform Wide-Grip Pull-up

1. Find a stable pull-up bar and grab it with a pronated (palms facing away) grip, hands placed wider than shoulder width apart.
2. Hang from the bar with your arms fully extended, keeping your body straight and core engaged. This is your starting position.
3. Exhale and pull your body upward by driving your elbows down and back, focusing on using your upper back and lat muscles. Aim to get your chin as close to or above the bar as possible.
4. Pause briefly at the top of the movement, then slowly lower yourself back down to the starting position while inhaling.
5. Control the descent to maximize muscle engagement. Avoid swinging or using momentum during the exercise, and maintain a tight core throughout the movement.
6. Repeat for the prescribed repetitions.

Programming relevance

Muscles involved

Primary targets: Latissimus Dorsi.