Wide Grip Pull Up Exercise Guide
Exercise Profile
- Target
- Latissimus Dorsi
- Equipment
- Body weight
- Body Part
- Back
- Primary Muscle
- Latissimus Dorsi
- Secondary Muscles
- Brachioradialis, Brachialis, Trapezius Middle Fibers, Trapezius Lower Fibers, Biceps Brachii, Teres Major
- Intensity
- high
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 7.5
- Alternate Names
- Wide Grip Chin Up
Visualised Target Muscle Groups
Front
Back
How to: Wide Grip Pull Up
- Grab the pull-up bar with a wide grip, palms facing away from you.
- Engage your core and pull your body upwards until your chin is above the bar.
- Lower your body back to the starting position in a controlled manner.
- Repeat for the desired number of repetitions.
Common Mistakes
- Not fully extending the arms at the bottom.
- Using momentum rather than muscle strength.
- Inconsistent grip width, which can lead to imbalance.
Modifications
- Use a resistance band for assistance.
- Perform negative pull-ups if you're unable to complete a full pull-up.
Tips
- Engage your core to maintain stability throughout the movement.
- Avoid swinging your body; keep the motion controlled.
- Fully extend your arms at the bottom of the movement.
Wide Grip Pull Up Alternatives
Tags
pull-up
back
strength
bodyweight
latissimus dorsi
upper body
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