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Wide-Grip Pull-Up

Calisthenics / Intermediate
  • Middle Back
  • Traps
  • Shoulders
  • Forearms
  • Lats
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3 ratings
  • Steps
  • Variations
  • Tips
  • Stats
  • Similar
  • Plans
  • Muscles
  • Equipment
  • Details

How to do the Wide-Grip Pull-Up - Learn Proper Wide-Grip Pull-Up Form

  1. Step 1: Grab onto the bar with your hands 6-8 inches wider then shoulder width apart.
  2. Step 2: Hang by your arms and then pull yourself all the way up so that your chin goes over the bar.
  3. Step 3: Lower yourself all the way down.
  4. Step 4: Repeat this motion for the desired amount of repetitions.

Wide-Grip Pull-Up Variations and Wide-Grip Pull-Up Alternatives

  1. Variation 1: Pull-Up
  2. Variation 2: Close Grip Pull-Up

Wide-Grip Pull-Up Tips

  1. Tip 1: Go all the way down and all the way up.
  2. Tip 2: Try not to swing your legs.
  3. Tip 3: Control your weight coming down.

Wide-Grip Pull-Up Records and Wide-Grip Pull-Up Statistics from Site Users

Wide-Grip Pull-Up - Similar Exercises

ExercisePrimary MuscleDifficulty
Default Middle BackBeginner
Default Middle BackIntermediate
Default Middle BackIntermediate
Default Middle BackIntermediate
Default Middle BackBeginner
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Wide Grip Pull Up Workout Programs (Workout Plans that use the Wide-Grip Pull-Up)

Workout PlanDifficulty
Thumb Intermediate
Thumb Expert
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Wide Grip Pull Up Muscles Worked

Primary Muscles
Secondary Muscles
Muscles front back Traps blue Shoulders blue Forearms blue Lats blue Middleback orange

Wide Grip Pull Up Equipment

Wide Grip Pull Up Training Details

The wide-grip pull-up is a calisthenics exercise that primarily targets the middle back and to a lesser degree also targets the traps, shoulders, forearms, and lats.

The only wide-grip pull-up equipment that you really need is the following: chin-up bar. There are however many different wide-grip pull-up variations that you can try out that may require different types of wide-grip pull-up equipment or maye even require no equipment at all.

Learning proper wide-grip pull-up form is easy with the step by step wide-grip pull-up instructions, wide-grip pull-up tips, and the instructional wide-grip pull-up technique video on this page. The wide-grip pull-up is a n/a exercise for those with a intermediate level of physical fitness and exercise experience. Watch the wide-grip pull-up video, learn how to do the wide-grip pull-up, and then be sure and browse through the wide-grip pull-up workouts on our workout plans page!

Wide Grip Pull Up Sports


Wide Grip Pull Up Force Type: N/A
Wide Grip Pull Up Mechanics Type: Compound
Wide Grip Pull Up Other Names: Wide grip pull ups, wide grip pull-ups, pull ups, pull-ups
3 Reviews
  • AaronV
    over 2 years ago #

    That wide grip is an extra tough one, but man has it given me a good V taper.

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  • TylerS
    almost 2 years ago #

    Have been working on pull-ups for a while, now trying to get better at these too. Awesome challenge and these feel really good!

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  • kennyawesome
    almost 2 years ago #

    Great for a new angle, just remember to keep the elbows forward, especially if you have shoulder issues.

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