TETSUWide Grip Pull-Up
The Wide Grip Pull-Up is a bodyweight exercise for the back that primarily targets the lats, with the biceps and forearms assisting. Follow the 5 steps below for correct form, with an animated demonstration.
latsback
bicepsforearms
body weight
How to do the Wide Grip Pull-Up
- Hang from a pull-up bar with your palms facing away from you and your hands wider than shoulder-width apart.
- Engage your core and squeeze your shoulder blades together.
- Pull your body up towards the bar until your chin is above the bar.
- Lower your body back down to the starting position with control.
- Repeat for the desired number of repetitions.
Common questions
What muscles does the Wide Grip Pull-Up work?
The Wide Grip Pull-Up primarily targets the lats. The biceps and forearms work as supporting muscles.
What equipment do I need for the Wide Grip Pull-Up?
None. The Wide Grip Pull-Up uses your body weight only, so you can do it anywhere.
How many sets and reps of the Wide Grip Pull-Up should I do?
For muscle growth, 3 to 4 sets of 6 to 10 reps of the Wide Grip Pull-Up works well. For strength, use heavier loads for 3 to 6 sets of 3 to 6 reps and rest 2 to 3 minutes between sets. Add weight or reps gradually over time.
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