A wide overhand grip on the pull-up bar puts more demand on the lats, which creates visible back width. It is harder than a standard pull-up and requires solid shoulder strength and mobility.
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4
Sets
10
Reps
Bodyweight
Equipment
8.00
Cal/min
🎯 Muscles Worked
🎯
Primary
Lats
➕
Secondary
Biceps
📋 How To Perform Wide-Grip Pull-Up
1
Grip the bar wider than shoulder-width, palms facing away.
2
Hang with arms fully extended, shoulders engaged.
3
Pull up until your chin clears the bar, focusing on driving elbows down and out.
4
Lower slowly to a full hang.
5
The wider grip shifts more emphasis onto the outer lats.
💡 Benefits of Wide-Grip Pull-Up
Emphasises the lats and the upper back with a longer lever, which builds back width. It also trains grip and shoulder strength, and is a good progression for lifters who find regular pull-ups easy.
📈 Sets, Reps & Programming
Do 3 sets of 5 to 10 reps with a grip about 1.5 times shoulder-width. Pull the chest toward the bar and drive the elbows down, stopping a rep or two before failure.
⚠️ Common Mistakes to Avoid
Gripping too wide so the shoulders strain
Using momentum to swing up
Only doing partial range of motion
✅ Pro Tips
Grip about 1.5 times shoulder-width, not extremely wide
Pull the chest toward the bar and drive the elbows down
🛡️ Safety Notes
Very wide grips stress the shoulders. If you feel pinching, narrow the grip slightly and avoid pulling the bar behind the neck.
