Wide Grip Pull-Up

How To

Wide grip pull-ups are essentially a regular pull-up with a wider hand position. The main benefit of a wider grip is increased activation of the latissimus dorsi or lats for short. The lats are back muscles just below the shoulder blades. Perform wide grip pull-ups by grabbing hold of a pull-up bar with a grip wider than shoulder-width, and lift your body up from a dead hang position until the bar is beneath your chin.

Place your hands at least 2 fist-widths further than shoulder-width on each side.

Tips

Tip 1

Initiate the upward movement by simultaneously pulling your shoulder blades down and pulling your elbows towards your body.

Tip 2

Squeeze your glutes and quads. Engage your core. Your ribs should be down, and your pelvis should be slightly tucked.

Tip 3

Rotate your shoulders outward to engage your lats. Your shoulder blades should be upwardly rotated away from your spine.