Back / Intermediate / Compound (multi-joint)

Wide-Grip Pull-Up

A pull-up with a wide overhand grip that emphasizes the lats.

At a glance

Primary

Lats

Secondary

Upper back (rhomboids, mid/lower traps), Biceps, Rear delts, Forearms & grip

Equipment

Pull-up bar

Movement pattern

Vertical pull

Level

Intermediate

Type

Back, Compound (multi-joint)

How to do it

1. Grasp a pull-up bar with an overhand grip well wider than shoulder width and hang with arms straight, knees bent.
2. Pull yourself up until your chin clears the bar, driving the elbows down.
3. Pause briefly at the top.
4. Lower slowly to a full hang.

Tips

• Avoid kipping.
• Keep the shoulders down away from the ears.

Common mistakes

• ✗ Dropping into a dead hang with loose shoulders.

  Why it hurts: The body weight yanks on the shoulder capsule and the elbows at the bottom.

  ✓ Instead: Lower under control and keep light tension in the shoulders at the bottom.

• ✗ Kipping or reaching the chin with the neck.

  Why it hurts: Momentum loads the shoulder in end range, and craning the neck strains it.

  ✓ Instead: Do strict reps: start by pulling the shoulder blades down, then bring the chest toward the bar. Use a band for assistance.

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