Wide-Grip Pull-Up

Technique

Take a grip that is significantly wider than shoulder-width with palms facing away. Initiate the pull by depressing the scapulae, then drive your elbows down and back. Aim to bring your upper chest to the bar. Lower with full control to a dead-hang.

Steps

1. Grip the bar significantly wider than shoulder-width with your palms facing away
2. Hang with straight arms and brace your trunk
3. Depress your shoulder blades to initiate the pull
4. Drive your elbows down and back as you raise your body
5. Bring your upper chest toward the bar
6. Lower under control to a dead hang

Common mistakes

• Starting the pull by shrugging the shoulders toward the ears
• Kipping or swinging the legs to create momentum
• Pulling only until the chin nears the bar instead of aiming the upper chest toward it
• Dropping rapidly instead of controlling the return to a dead hang

Variations

• Band-assisted wide-grip pull-up
• Weighted wide-grip pull-up
• Wide-grip lat pulldown
• Wide-grip chest-to-bar pull-up

FAQ