Exercise guide
Wide-Grip Pull-Up
- Intermediate
- Compound
- Rep-based
- Back
- Shoulders
- Upper arms
The Wide-Grip Pull-Up is a premier upper-body compound movement that emphasizes the outer lats and upper back, helping to build a wider 'V-taper' silhouette. By widening the grip, you reduce the mechanical advantage of the biceps, forcing the latissimus dorsi to work harder through a shorter but more intense range of motion.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Grasp the pull-up bar with an overhand (pronated) grip, significantly wider than shoulder-width apart.
- Hang freely with your arms fully extended and your feet off the floor, crossing your ankles if necessary.
- Engage your core and pull your shoulder blades down and back (scapular depression) to create a stable base.
How to do it
- Exhale as you pull your body upward by driving your elbows down toward your ribcage, aiming to bring your upper chest toward the bar.
- Continue the movement until your chin is clearly above the bar, keeping your chest flared and back slightly arched.
- Inhale as you lower yourself back to the starting position with a controlled 2-3 second tempo, maintaining tension in the lats.
- Fully extend your arms at the bottom without losing scapular engagement or 'bottoming out' on your joints.
Form checklist
- Keep your chest up and avoid rounding your shoulders forward at the top.
- Avoid using momentum or 'kipping' with your legs to complete the rep.
- Ensure your elbows stay in line with your torso rather than flaring excessively forward.
- Maintain a proud chest throughout the entire range of motion.
Pro tips
- Focus on 'pulling through the elbows' rather than pulling with your hands to maximize lat recruitment.
- Try a 'thumbless' (suicide) grip to further reduce forearm and bicep involvement, shifting more load to the back.
- Squeeze your shoulder blades together at the peak of the movement for maximum trapezius and rhomboid activation.
Make it harder
- Add a weighted vest or belt to increase resistance once you can perform 10-12 clean bodyweight reps.
- Incorporate a 3-second pause at the top of the movement to increase time under tension and peak contraction.
Frequently asked
- What muscles does the wide-grip pull-up work?
- The wide-grip pull-up primarily targets the lats and trapezius, and also works the abs, obliques, and serratus anterior as secondary muscles.
- What equipment do you need for the wide-grip pull-up?
- The wide-grip pull-up uses pull up bar.
- Is the wide-grip pull-up good for beginners?
- The wide-grip pull-up is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.