Pull Up - Wide Grip

Step-by-step instructions

Follow these cues to master proper technique and stay safe through every rep.

1. 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.
2. 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.
3. 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.
4. 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.