Back · Vertical pull
Wide Grip Pull-ups
The wide grip pull-up is a vertical pull where you hang from a bar with an overhand grip noticeably wider than your shoulders and pull your chin over it. The wider hands shift more of the work toward the lats and away from the biceps compared with a standard pull-up, and make the movement shorter and harder.
Also known as: Wide pull-ups, Wide grip chin-ups to the bar, Wide overhand pull-ups
- Muscle group
- Back
- Movement pattern
- Vertical pull
- Type
- Compound
- Equipment
- Pull-up bar
- Difficulty
- Advanced
What muscles does the wide grip pull-ups work?
Primary movers
- Latissimus dorsi
- Teres major
Assisting muscles
- Biceps brachii
- Lower trapezius
- Rhomboids
- Posterior deltoid
- Brachialis
- Rectus abdominis
The lats are the main driver. They pull your upper arms down and in toward your ribs, and a wide grip makes that a purer shoulder movement with less elbow bend. This is why many people feel the lats more here than in a regular pull-up.
Teres major sits beside the lats and helps pull the arm down. The lower and middle traps and rhomboids pull your shoulder blades down and together, and starting each rep by setting the shoulder blades is what makes that happen.
The biceps and brachialis still bend the elbow, but with wide hands they work at a worse angle and contribute less than in a close or underhand pull. That is part of why most people can do fewer reps here than on a standard pull-up.
Your abs and glutes hold a slightly hollow body so you do not swing. A wide grip also places the shoulders in a more demanding position, so if you feel pinching, move your hands in a little rather than forcing the width.
How to do the wide grip pull-ups
Setup
- 1
Grip the bar with an overhand grip, hands noticeably wider than shoulder-width.
- 2
Hang from a dead hang with your arms straight and your legs together or crossed behind you.
- 3
Brace your core and squeeze your glutes so your body does not swing.
- 4
Pull your shoulder blades down away from your ears before you start.
Execution
- 1
Start the rep by pulling your shoulder blades down.
- 2
Drive your elbows down and out toward your hips to pull your chest toward the bar.
- 3
Keep your neck in line with your spine rather than craning forward.
- 4
Get your chin over the bar without kicking or swinging.
- 5
Lower slowly until your arms are straight.
- 6
Repeat for the desired number of repetitions, resetting your shoulder blades each rep.
Common wide grip pull-ups mistakes
Kipping or swinging
Momentum takes the work off the lats and makes the rep a poor measure of strength.
The fix: Brace your core, keep your legs still and slow the lowering phase.
Half reps
Never reaching a full hang skips the stretch at the bottom of the lats.
The fix: Lower until your arms are fully straight before you start the next rep.
Craning the neck
Reaching your chin forward to clear the bar strains the neck and shortens the pull.
The fix: Keep your head neutral and pull your chest to the bar.
Shrugging at the bottom
Letting your shoulders ride up toward your ears loads the joint passively.
The fix: Keep the shoulder blades gently down even at the bottom of the hang.
How many sets and reps?
| Goal | Sets | Reps | Load | Rest |
|---|---|---|---|---|
| Hypertrophy | 3–4 | 6–10 | Bodyweight, 1–2 reps in reserve | 90 s–2 min |
| Strength | 4–5 | 3–6 | Add a weight belt or vest | 2–3 min |
| Beginner | 3 | 3–6 | Use a band or assisted machine | 90 s |
Do wide grip pull-ups early in a back session while you are fresh. Choose a width that lets your shoulders feel comfortable rather than the widest grip possible. Many lifters alternate them with standard or neutral-grip pull-ups across the week.
Running the wide grip pull-ups in your next block? Hercules logs every set, shows last session's numbers before you lift, and suggests when to add weight.
Get it on Google PlayWide Grip Pull-ups variations and alternatives
Pull-ups
EasierA shoulder-width grip lets the biceps help more.
Neutral Grip Pull-ups
EasierPalms facing each other is usually kinder to the shoulders and elbows.
Band Assisted Pull-ups
EasierA band takes some weight while you build strength.
Archer Pull-ups
HarderShifts load to one side at a time on a wide bar.
Weighted Pull-ups
HarderAdds load once bodyweight reps feel easy.
Frequently asked questions
Are wide grip pull-ups better for the lats?
They emphasise the lats and use the biceps less, but the lats work hard in all pull-up grips. Use the width that feels strongest and comfortable.
How wide should my hands be?
Noticeably wider than your shoulders, but not so wide that your shoulders feel pinched. Move in if you feel a pinch.
Why can I do fewer wide grip pull-ups than regular ones?
The biceps contribute less and the grip is a harder shoulder position, so most people get fewer reps.
Should I pull to my chest or my chin?
Aim to get your chin over the bar, and think of pulling your chest toward it with your elbows going down and out.
Hercules tracks every wide grip pull-ups you log, shows you last session's numbers before you lift, and flags when your progress stalls.
Get it on Google Play