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All exercises

Wide grip pull-up

Advanced

Wide grip pull-up is a compound bodyweight exercise for the lats, also working the biceps and forearms.

What it works

Primary muscle

Lats

Also works

BicepsForearms

Equipment
Bodyweight
Type
Compound · Pull
Logged as
Bodyweight + added weight
Suggested rest
2 min

How to do it

  1. 1Hang from a pull-up bar with your palms facing away from you and your hands wider than shoulder-width apart.
  2. 2Engage your core and squeeze your shoulder blades together.
  3. 3Pull your body up towards the bar until your chin is above the bar.
  4. 4Lower your body back down to the starting position with control.
  5. 5Repeat for the desired number of repetitions.

What to do instead

  • Weighted pull-upWeight plate
  • Weighted one hand pull upWeight plate
  • Weighted close grip chin-up on dip cageWeight plate
  • Wide grip rear pull-upBodyweight
  • Pull up (neutral grip)Bodyweight
  • Reverse grip pull-upBodyweight

Easier variations

  • Chin-upBodyweight
  • Close grip chin-upBodyweight
  • Mixed grip chin-upBodyweight
  • Pull up (neutral grip)Bodyweight

Harder variations

  • Weighted pull-upWeight plate
  • Weighted one hand pull upWeight plate
  • Weighted close grip chin-up on dip cageWeight plate
Logged today · 2 min restWide grip pull-up

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  • Assisted standing pull-upMachine