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Wide-Grip Pull-Up
The pull-up variation that targets back width. Less biceps assistance makes it harder than the standard grip.
BackRear deltsGripPull-up bar
How to perform
- 1.Grip noticeably wider than shoulders, palms facing away
- 2.Pull the chest to the bar by driving the shoulder blades down and back
- 3.Chin over the bar without jerking
- 4.Full extension at the bottom while keeping the shoulder blades engaged
Common mistakes
- Gripping so wide it cuts the range and strains the shoulders
- Swinging and kipping
Tips
- Go 10-15 cm wider than your shoulders — not as wide as physically possible
Limitations
Use caution with issues in: shoulders. If you feel discomfort, reduce the range of motion or swap the exercise — ideally after consulting a coach.
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