How to do a Wide Grip Pull Up
Reviewed by JP Michelsen, CPT, B.A. Kinesiology
About 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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Alternative Exercises to Wide Grip Pull Up
1. Lat Pulldown
100 mSCORESWAPPED 2,410 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.
- Beginner
- Back
- Lat Pulldown
2. Dumbbell Row
99.9 mSCORESWAPPED 2,128 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.
3. Wide Grip Lat Pulldown
90.6 mSCORESWAPPED 1,451 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
4. Cable Row
99.8 mSCORESWAPPED 1,407 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.
5. Dumbbell Bent Over Row
94.4 mSCORESWAPPED 1,287 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. Pull Up
93.2 mSCORESWAPPED 1,163 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
7. Assisted Wide Grip Pull Up
47.4 mSCORESWAPPED 1,124 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.
- Beginner
- Back
- Assisted Weight Machine
8. Bent Over Barbell Row
97.1 mSCORESWAPPED 904 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.
9. Incline Dumbbell Row
90.5 mSCORESWAPPED 887 TIMESThis is a compound exercise that primarily targets your back. It’s a variation on the more standard Bent Over Row, that uses an incline bench to stabilize your upper body. This added stability ensures that you can't assist yourself by recruiting other muscle groups. The added stability also allows you to focus on moving the weight rather than stabilizing your upper body in the right position.
10. Neutral Grip Pull Up
63 mSCORESWAPPED 846 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