How to do a Wide Grip Pull Up
Reviewed by Jim Parker, CPT, B.A. Kinesiology
Workouts with Wide Grip Pull Up
Instructions for Proper Form
Focuses on the upper back, lats, and biceps, emphasizing the outer lats for improved back width. This challenging variation is suited for individuals looking to increase their upper body strength and achieve a more V-shaped torso.
- Place your hands on the pull up bar with your palms facing away from your body and hands outside shoulder-width apart.
- Brace your torso by breathing into your stomach and keeping your abdominal muscles flexed.
- Pull your chest up to the bar by flexing your elbows down into the backside of your ribcage.
- Once your chest has reached the bar, lower yourself back to the starting position.
Sets & Reps Calculator
Average Wide Grip Pull Up standards by male, female, gender, weight, age and height
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Alternatives & Variations to Wide Grip Pull Up
1. Lat Pulldown
100 mSCORESWAPPED 1,384 TIMESThis compound exercise primarily targets the back, but also hits the shoulders and biceps. The movement itself is based on a Pull Up, however, by locking your legs into place, you can add significantly more stability to the movement making it easier to complete a rep, as well as getting control over the resistance. This exercise can be easily adapted to meet your needs with different handles.
2. Pull Up
93.2 mSCORESWAPPED 833 TIMESPull Ups are compound, bodyweight exercise that primarily target the back, but also hits the shoulders and biceps. While this exercise does have a decently high barrier to entry, it can be easily adapted to match your current conditioning with weighted or assisted variations. This is an excellent exercise for building functional strength and body control.
- Intermediate
- Back
- Pull Up Bar
3. Dumbbell Row
99.9 mSCORESWAPPED 820 TIMESThis compound movement primarily targets the back, but also hits the shoulders and biceps, as well as requiring some core activation for stability. By bracing yourself on the flat bench, you can position your torso parallel to the ground, without needing specific equipment. This is a great exercise with or without limited equipment, and a staple in many back workouts.
4. Wide Grip Lat Pulldown
90.6 mSCORESWAPPED 754 TIMESTargets the latissimus dorsi, biceps, and upper back. This variation with a wider grip emphasizes the outer lats, enhancing back width and posture. Ideal for those aiming to strengthen and broaden their back, improving both aesthetics and functional pull strength.
- Intermediate
- Back
- Lat Pulldown
5. Dumbbell Bent Over Row
94.4 mSCORESWAPPED 654 TIMESDumbbell Bent Over Row is a compound exercise that primarily targets the back, but also hits biceps. The use of dumbbells helps prevent compensating for any discrepancies in strength between sides, as well as adds more instability to the movement compared to equipment like barbells. This can be a great addition to any back workout for building muscle mass and strength.
6. Cable Row
99.8 mSCORESWAPPED 613 TIMESCable Row is a compound movement that primarily targets your back, but also hits your shoulders and biceps. This exercise is often done with a specific cable machine that sets you into the perfect position, but you can also use an adjustable cable to have more control over the direction your resistance is coming from. This is a great exercise for building muscle mass and strength in your back, and is a common addition to most upper body or pull workouts.
7. Assisted Wide Grip Pull Up
47.4 mSCORESWAPPED 610 TIMESAssisted Wide Grip Pull Up is a variation on the standard Pull Up that primarily targets your back, especially the lats. By using assistance, usually through a counterweight or resistance band, you can reduce the resistance, making this exercise more accessible for beginners or those looking to build strength towards unassisted pull-ups. The wide grip further emphasizes the lats and reduces the involvement of the biceps.
8. Neutral Grip Pull Up
63 mSCORESWAPPED 516 TIMESTargets the lats, biceps, and forearms using a grip where palms face each other. This variation is gentler on the shoulders and wrists, making it a suitable choice for those with joint concerns or looking to add variety to their pull-up routine.
- Intermediate
- Back
- Pull Up Bar
9. Chin Up
88.4 mSCORESWAPPED 495 TIMESChin Ups are a compound, bodyweight exercise that primarily targets your back, but also hits your biceps. It’s similar to a Pull Up, but uses an underhand grip. This is a great exercise for getting more comfortable on a pull up bar, and is great for building strength, and muscle mass.
- Intermediate
- Back
- Pull Up Bar
10. Bent Over Barbell Row
97.1 mSCORESWAPPED 437 TIMESBent Over Barbell row is a compound movement that primarily targets your back, but also hits your shoulders, traps, and biceps. The use of a barbell adds more stability to this movement compared to something like dumbbells which can help you focus on exerting strength rather than stabilizing the movement. It’s a great exercise for building strength, and can be a way to start learning more advanced exercises like Olympic Lifts.