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Last updated March 30, 2026
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LatsBiceps
Pull Up - Wide Grip
Perform a pull-up with a wider-than-shoulder grip to emphasize the outer lats.
Quick facts
- Difficulty
- Difficult
- Mechanic
- Compound
- Force
- Pull
- Type
- Strength
- Injury Risk
- Moderate
- Hypertrophy
- High
- Calorie Burn
- Moderate
Muscle focus
Primary and secondary muscle groups targeted by this movement.
Primary
latsupper lats / teres
Secondary
bicepsrear shoulderslower trapsmid trapsforearm flexorsdeep abs / core
Equipment & setup
What you need and how to position yourself before starting.
Equipment
pull up bar
Movement pattern
Bilateral
Posture
Hanging
Tracking parameters
repsweight
Step-by-step instructions
Follow these cues to master proper technique and stay safe through every rep.
- Step 1Setup
- Grip a pull-up bar with an overhand grip, hands placed 1.5 times shoulder-width apart or wider.
- Hang with arms fully extended, feet off the ground.
- Depress and retract your shoulder blades slightly to engage the lats.
- Step 2Execution
- Initiate the pull by driving your elbows down toward your hips.
- Focus on squeezing your lats to bring your chest toward the bar.
- Pull until your chin clears the bar.
- Keep your core tight to prevent swinging.
- Step 3Lowering
- Lower yourself slowly and under control.
- Fully extend your arms at the bottom before starting the next rep.
- Maintain shoulder engagement — avoid going completely dead at the bottom.
- Step 4Tips
- A wider grip shifts emphasis to the outer lats and reduces bicep involvement.
- Avoid using momentum or kipping to complete reps.
- If you cannot complete full reps, use a band or assisted pull-up machine.
- Breathe out as you pull up, breathe in as you lower.