Wide-Grip Pull-Up — Pull-Up Variation
Advanced
The wide-grip pull-up widens the hand placement to target the outer lats and build a wider back. The wider grip reduces biceps leverage, making this one of the most lat-dominant pulling movements.
Best for: Lat width and V-taper development
How It Differs from Pull-Up
Hands are placed well outside shoulder-width in an overhand grip, which shortens the range of motion but increases the stretch on the lats. It emphasizes lat width over thickness.
How to Perform
- Grab the bar with an overhand grip roughly 1.5x shoulder-width apart.
- Hang with arms fully extended, chest up, and shoulders packed down.
- Pull yourself up by driving your elbows down toward your hips until your chin is above the bar.
- Lower slowly to full extension without swinging or kipping.
Equipment & Muscles
Bodyweight|LatsBicepsRear DeltsCore
Pros
- + Maximum lat stretch and activation
- + Builds impressive back width
- + Reduced biceps cheating
Cons
- - Shorter range of motion
- - Higher shoulder stress
- - Significantly harder than standard pull-ups