Exercise guide
Pull-Up Wide Grip
- Intermediate
- Compound
- Rep-based
- Back
- Shoulders
- Upper arms
The wide-grip pull-up is a premier compound movement for developing upper back width and lat thickness by emphasizing the outer fibers of the latissimus dorsi. It challenges the upper body's pulling strength while improving shoulder stability and grip endurance.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Grasp the pull-up bar with an overhand (pronated) grip, with hands positioned significantly wider than shoulder-width apart.
- Hang freely with your arms fully extended and your feet off the floor, crossing your ankles if necessary for stability.
- Engage your core and depress your shoulder blades downward to enter an 'active hang' starting position.
How to do it
- Exhale as you pull your body upward by driving your elbows down toward your ribcage and slightly back.
- Continue the movement until your chin clears the bar or your upper chest approaches it, keeping your chest flared and head neutral.
- Inhale as you lower yourself back to the starting position with a controlled, 2-3 second tempo.
- Maintain a slight arch in your upper back throughout the movement to maximize lat recruitment.
Form checklist
- Avoid swinging or using momentum (kipping) to reach the bar.
- Keep your shoulders depressed and away from your ears throughout the entire rep.
- Ensure a full range of motion by reaching full arm extension at the bottom.
- Keep your core tight to prevent excessive arching of the lower back.
Pro tips
- Imagine 'breaking the bar' or pulling the bar down to you to improve mind-muscle connection with the lats.
- Focus on driving your elbows into your 'back pockets' to ensure the back muscles are the primary movers rather than the biceps.
Make it harder
- Add a weighted vest or use a dip belt with plates to increase resistance.
- Incorporate a 2-second isometric hold at the peak of the contraction with your chest touching the bar.
Frequently asked
- What muscles does the pull-up wide grip work?
- The pull-up wide grip primarily targets the lats and trapezius, and also works the abs and serratus anterior as secondary muscles.
- What equipment do you need for the pull-up wide grip?
- The pull-up wide grip uses pull up bar.
- Is the pull-up wide grip good for beginners?
- The pull-up wide grip is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.