Wide Pull Up
EquipmentPull-Up Bar
TypeCompound
DifficultyIntermediate
Primary:Upper Back
Secondary:Biceps
Tertiary:Rear Delts
Stabilizer:Forearms
📋 How to Perform
- Grip the pull-up bar with a wide grip, hands wider than shoulder-width apart.
- Engage your core and pull yourself up until your chin is above the bar.
- Squeeze your lats and shoulder blades at the top of the movement.
- Lower yourself back down with control to the starting position.
- Keep your body straight and avoid using momentum.
⚠️ Common Mistakes to Avoid
- Stopping short of a full hang at the bottom, which cuts the lat stretch and the range that builds strength.
- Craning the neck to get the chin over the bar, which fakes the top of the rep instead of pulling higher.
- Taking an extremely wide grip, which shortens the range of motion and loads the shoulders at a harsh angle.
