Wide Grip Pull Up

The wide grip pull-up is a challenging upper body exercise that emphasizes back and shoulder strength. It’s a key movement for building a strong upper body and improving overall pulling power.

How to do Wide Grip Pull Up

  1. Grip the pull-up bar with your hands wider than shoulder-width, palms facing away from you.
  2. Hang from the bar with your arms fully extended, engaging your core and shoulders.
  3. Pull your chest up towards the bar, leading with your elbows, until your chin passes the bar.
  4. Slowly lower yourself back down to the starting position, fully extending your arms.
  5. Repeat for the desired number of reps.

Form Tips

  • Keep your shoulders down and away from your ears during the movement.
  • Avoid swinging or using momentum—focus on using your back and arms to pull.
  • Engage your core to stabilize your body as you pull up.
  • Control your descent to maximize time under tension.

Primary Muscles Targeted

  • Latissimus dorsi (lats)
  • Trapezius
  • Rhomboids

Secondary Muscles Targeted

  • Biceps
  • Shoulders (deltoids)
  • Core
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Nashvillian. Ex-Principal Software Engineer. Bodybuilder.

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