Pull up wide grip

Category

Back

Difficulty

Intermediate

Equipment

Pull-up Bar

Primary muscles

Latissimus Dorsi, Teres Major, Biceps Brachii

Secondary muscles

Deltoids, Rhomboids, Trapezius

How to do it

1. Stand beneath a pull-up bar and grasp it with an overhand grip (palms facing away from you), hands wider than shoulder-width apart.
2. Engage your back muscles to pull yourself up towards the bar by bending your elbows.
3. Continue pulling until your chin is above the bar, focusing on contracting your back muscles.
4. Lower yourself back to the starting position in a controlled manner, fully extending your arms. Repeat for the desired number of repetitions.

Form tips

• Use a full range of motion, fully extending your arms at the bottom and pulling up until your chin is above the bar.
• Focus on engaging your back muscles, particularly the latissimus dorsi, to perform the pull-up effectively.
• Breathe steadily, exhaling as you pull up and inhaling as you lower yourself down.
• Avoid using momentum to swing your body; maintain a controlled movement throughout the exercise.
• Perform the exercise on a stable, secure pull-up bar to ensure safety.