Strength Training · Calisthenics
Wide-Grip Pull-Up
The wide-grip pull-up is a bodyweight pulling exercise using an overhand grip wider than your shoulders. It trains your back and arms while challenging grip strength.
- Intermediate
- Compound
- Moderate injury risk
- Rest 2 min
How to do it
- Grasp the bar with your palms facing away from you, hands wider than shoulder-width.
- Hang with straight arms, feet off the floor, and light tension around your shoulders.
- Pull yourself upward until your chin clears the bar without reaching your head forward.
- Lower yourself under control until your elbows are straight.
Form cues
- Keep your ribs over your hips
- Squeeze your glutes
- Drive your elbows toward your sides
Common mistakes
- Using an excessively wide gripBring your hands closer if the width limits your range or causes shoulder discomfort.
- Kicking to gain heightKeep your legs still and use assistance if you cannot rise without swinging.
- Pulling behind your neckKeep the bar in front of your face throughout the pull.
Safety
A forced wide grip or an uncontrolled descent can strain your shoulders and elbows. Losing your grip as you tire can cause a fall.
- Check that the bar is secure before putting your full weight on it.
- Use a stable step to reach the bar rather than jumping for a difficult grip.
- End the set before your hands start slipping or you lose control of the descent.
If you have existing shoulder or elbow pain, choose an assisted or more comfortable grip variation and seek advice from a physiotherapist if symptoms persist.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Multi-Grip Pull-Up Bar
Sets and reps
- Sets
- 2–3
- Target
- 4–8 reps
- Rest
- 2 min
Choose enough assistance to finish each set with one or two clean repetitions still possible.