Wide-Grip Pull-Ups
Grab the bar with an overhand grip set noticeably wider than shoulder width. Hang with arms fully extended, then pull your chest toward the bar by driving your elbows down and back while squeezing your lats. Pause when your chin clears the bar, then lower under control to a full hang. Avoid swinging or kipping and keep your core braced to isolate the upper back.
BACK · PULL
How it is executed
- Grab the bar with an overhand grip set noticeably wider than shoulder width.
- Hang with arms fully extended, then pull your chest toward the bar by driving your elbows down and back while squeezing your lats.
- Pause when your chin clears the bar, then lower under control to a full hang.
- Avoid swinging or kipping and keep your core braced to isolate the upper back.
- Muscles worked
- Back
- Primary muscle
- Lats
- Equipment
- Pull-up bar
- Movement pattern
- Pull
- Difficulty
- Intermediate
- What it is for
- StrengthHypertrophy
Put it to work in Kaizer
Create workout routines with AIFrom goals and equipment to an editable routine in minutes — one that keeps adapting itself, session by session.The best TrueCoach alternatives in 2026The alternatives, including what each one does better.Pricing and plansBasic supports up to 3 clients from USD 5 a month.
Glossary and calculators
Compound exerciseA compound exercise moves more than one joint and loads several muscles at once — the squat, the deadlift, the bench press, the row.Progressive overloadProgressive overload is the gradual increase of training demand over time so the body keeps having a reason to adapt.Price per sessionHow much to charge per session
