Wide Grip Pull Up

Exercise / Back

Wide Grip Pull-Up overview

The Wide Grip Pull-Up is a bodyweight exercise that primarily targets the muscles of the upper back, including the latissimus dorsi, while also engaging the biceps and other supporting muscles. This exercise is effective for building upper body strength and improving overall back development. Explore the specifications, step-by-step instructions, and variations to optimize the benefits of Wide Grip Pull-Ups in your strength training routine.

The Wide Grip Pull-Up primarily targets the upper back, emphasizing the outer portion of the latissimus dorsi.

Wide Grip Pull-Up how to perform

  • Step 1: Approach a pull-up bar and grasp it with an overhand grip, placing your hands slightly wider than shoulder-width apart.
  • Step 2: Hang from the bar with your arms fully extended, engaging your core muscles.
  • Step 3: Pull your body upward by driving your elbows down and back, focusing on bringing your chest toward the bar.
  • Step 4: Squeeze your shoulder blades together at the top of the movement to maximize upper back engagement.
  • Step 5: Lower your body back down with control, fully extending your arms.


Perform each repetition with controlled movements, focusing on the contraction of the upper back muscles.

Starting position

Final position

CAUTION: Rember to consult with a fitness professional or healthcare provider before starting a new exercise program, especially if you have any pre-existing conditions.

Exercise Tips

  • Maintain a slight arch in your lower back and avoid swinging your legs.
  • Keep your chest up and focus on bringing your chest to the bar.
  • Engage your core muscles to stabilize your body throughout the movement.
  • Control the descent to maximize muscle engagement and reduce the risk of injury.


  1. Assisted Wide Grip Pull-Up: Use a resistance band or assistance machine to make the exercise more accessible.
  2. Weighted Wide Grip Pull-Up: Increase resistance by adding a weight belt or holding a dumbbell between your feet.
  3. Mixed Grip Pull-Up: Vary your grip by having one palm facing forward and the other facing inward.
  4. Paused Reps: Introduce a brief pause at the top of each repetition for increased time under tension.