Wide Grip Pull Up on Dip Cage 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
- 6
- Alternate Names
- Wide Grip Chin-up
How to: Wide Grip Pull Up on Dip Cage
- Begin by gripping the bar wider than shoulder-width with your palms facing away from you.
- Hang from the bar with your arms extended and feet off the ground.
- Pull your body up towards the bar, driving your elbows down and back.
- At the top of the movement, squeeze your back muscles.
- Lower your body back to the starting position with control.
Common Mistakes
- Using momentum to swing the body upward.
- Not fully extending the arms at the bottom of the movement.
- Failing to keep the shoulders down and back.
Modifications
- Use a resistance band for assistance while performing the pull-up.
- Perform negative pull-ups by jumping to the top position and lowering slowly.
Tips
- Ensure your grip is comfortable and aligned with your shoulders.
- Engage your core to stabilize your body during the movement.
- Lower yourself fully before pulling up again to maximize muscle engagement.
Wide Grip Pull Up on Dip Cage Alternatives
Tags
back
strength
pull-up
latissimus dorsi
upper body
body weight