Wide grip pull-ups are a powerful upper body exercise that targets multiple muscles, particularly those in the back and shoulders.
In this guide, we’ll walk you through everything you need to know about wide grip pull-ups: proper technique, muscle engagement, benefits, common mistakes, and how to progress if you’re not yet able to perform them.
Introduction to Wide Grip Pull Ups
A wide grip pull-up is a bodyweight exercise where you pull your body up towards a horizontal bar using a grip that’s wider than shoulder-width. Your palms face away from you (overhand or pronated grip), and your arms are positioned so that they’re wider than your torso. As you pull your chin over the bar, this movement helps strengthen your upper back, shoulders, arms, and core.
How Wide Should Your Pull-Up Grip Be?
For most people, this will be around the distance between the outside edges of the shoulders. You can gradually widen your grip by about 1.5 to 2 times the shoulder width.
When your hands are positioned correctly, your elbows should be at a slightly wider than 90-degree angle when your arms are fully extended. Your elbows should move down and slightly outward as you pull up, not directly behind the body. If the grip is too wide, it can place unnecessary stress on the shoulder joints, so finding a balance is important.
If you’re new to wide grip pull-ups, you may want to start with a grip that’s slightly wider than shoulder-width and gradually increase the width as you get more comfortable with the movement. This will allow your muscles and joints to adapt safely over time.
What Are Wide Grip Pull-Ups Good For?
Wide grip pull-ups are a fundamental exercise for those who want to enhance their upper body strength and create a more defined, V-shaped silhouette.
The main benefits of wide grip pull-ups include:
- Increased back strength and width, particularly in the lats.
- Improved core strength, as the abs are engaged throughout the movement.
- Stronger arms and shoulders, enhancing muscle endurance.
- Enhanced grip strength, thanks to the engagement of the forearms.
- Improved performance in other upper-body exercises, as wide grip pull-ups help build foundational strength.
They are often incorporated into strength training and bodybuilding routines, but they can also benefit athletes looking to improve overall performance.
Wide Grip Pull-Up Muscles Worked
Wide grip pull-ups are a powerful upper-body exercise that target several key muscle groups, particularly in the back, shoulders, and arms.
Primary Muscles Worked:
- Latissimus Dorsi (Lats): The lats are the primary muscles worked in wide grip pull-ups. Located in the upper back, they are responsible for pulling your arms down and inward, creating the signature back width.
- Trapezius (Traps): These muscles, extending from the neck to the shoulders, help elevate the shoulder blades during the pull-up, assisting in the upward motion.
- Rhomboids: Situated between the shoulder blades, the rhomboids help retract the scapula and stabilize the upper back during the pull-up.
- Infraspinatus and Teres Minor: Both part of the rotator cuff, these muscles help stabilize and move the shoulder during the pull-up, assisting with shoulder extension and rotation.
Secondary Muscles Engaged:
- Biceps Brachii: Although less engaged in wide grip pull-ups compared to other variations, the biceps still assist with elbow flexion during the upward phase.
- Core Muscles: Your abs and obliques help stabilize your body, preventing swinging and ensuring proper form throughout the movement.
Wide Grip Pull-Ups Comparison with Other Pull-Up Variations
Wide grip pull-ups are a fantastic way to build upper body strength, but how do they stack up against other common pull-up variations? Let’s take a look at the differences:
| Pull-Up Variation | Grip | Muscles Worked | Difficulty |
|---|---|---|---|
| Wide Grip Pull-Ups | Hands 1.5-2x shoulder-width apart | Lats, upper back (rear delts, traps), shoulders | Harder (due to shoulder involvement) |
| Close Grip Pull-Ups | Hands shoulder-width or narrower | Biceps, forearms, lats | Easier (beginner-friendly) |
| Neutral Grip Pull-Ups | Palms facing each other (parallel bars) | Lats, biceps, forearms, upper back | Moderate (shoulder-friendly) |
| Normal Pull-Ups | Hands shoulder-width apart | Lats, biceps, forearms, upper back | Moderate (beginner to intermediate) |
| Chin-Ups | Palms facing you (supinated grip) | Biceps, lats, forearms | Easier (focus on arms) |
Wide Grip Pull-Ups vs. Close Grip Pull-Ups
Close grip pull-ups involve positioning the hands shoulder-width apart or narrower. This variation activates the lats, biceps, and forearms.
Wide grip pull-ups primarily focus on the lats and upper back, with limited biceps involvement, making them ideal for building back width and shoulder stability. In contrast, close grip pull-ups activate both the lats and biceps more equally, providing a more balanced workout that promotes both back and arm strength.
Wide grip pull-ups have a more limited range of motion in the elbow joint, making them less effective at targeting the biceps. On the other hand, close grip pull-ups allow for greater elbow flexion, facilitating more biceps activation and a more complete upper-body workout.
One of the key benefits of close grip pull-ups is that they allow for more repetitions due to the mechanical advantage provided by the closer grip. This variation is also easier on the shoulders, making it more accessible for beginners or individuals with shoulder concerns.
- In short: wide grip pull-ups are ideal for those looking to develop back width and lat strength, with a particular focus on shoulder stability. Close grip pull-ups provide a more balanced workout with biceps assistance and are often more comfortable on the shoulders.
Wide Grip Pull-Ups vs. Neutral Grip Pull-Ups
Neutral grip pull-ups involve gripping the bar with palms facing each other, typically using parallel handles. This grip variation engages the lats, biceps, forearms, and some traps, offering a more balanced workout between the back and arms.
While both exercises activate the lats, neutral grip pull-ups allow for greater elbow flexion, leading to more biceps activation. This makes neutral grip pull-ups a solid option for promoting overall upper body development.
Wide grip pull-ups place more strain on the shoulder joints. The wide hand placement can be challenging for some, potentially increasing the risk of shoulder discomfort or injury. In contrast, neutral grip pull-ups promote a more comfortable wrist and shoulder position, reducing stress on these joints.
- In short: Wide grip pull-ups are ideal for those looking to develop a broader back and improve shoulder stability, with an emphasis on lat strength. Neutral grip pull-ups provide a more balanced workout, engaging both the back and arms more equally, with a more comfortable grip that reduces shoulder stress.
For someone considering close or neutral grip pull-ups, it’s important to note that both variations engage the lats and biceps. However, the neutral grip may also involve the forearms and traps more significantly, providing a more comprehensive upper-body workout. This makes the neutral grip an excellent option for those looking for overall upper-body development, with a focus on both the back and arms.
Wide Grip Pull-Ups vs Normal Pull-Ups
The “normal” pull-up typically refers to the standard version, where hands are shoulder-width apart.
Standard (shoulder-width) pull-ups engage the lats, biceps, forearms, and shoulders, with a more balanced activation between the back and arm muscles. The hand placement allows for a more even distribution of effort between the back and arms, making it a great option for overall upper body strength.
While wide grip pull-ups target the upper back more intensely, standard pull-ups engage both the back and arms equally, making them a more versatile and accessible option for many individuals. The standard grip is easier to perform than the wide grip, but still requires significant upper body strength and proper form to prevent injury.
- In short: Standard pull-ups provide a balanced workout and are typically easier to perform than wide grip pull-ups, with more focus on biceps and overall muscle development.
Wide Grip Pull-Ups vs. Chin-Ups
Chin-ups are performed with a supinated (underhand) grip, with the hands placed shoulder-width apart or closer.
Wide grip pull-ups focus more on the lats and upper back, with less bicep involvement. In contrast, chin-ups emphasize the biceps more due to the supinated grip, which allows for greater elbow flexion and a stronger bicep contraction.
In terms of difficulty, chin-ups are generally easier for many individuals due to the biceps assistance and the natural grip position. The supinated grip provides a mechanical advantage, allowing for a smoother movement and enabling more reps for some people.
- In short: chin-ups are better for those seeking to target the biceps and arm strength while still engaging the lats. Chin-ups are generally easier to perform due to the increased biceps involvement, while wide grip pull-ups are better for developing back strength and width.
Are Pull-ups Easier or Harder With a Wide Grip?
In summary, wide grip pull-ups are generally harder than standard or chin-ups. The wider hand placement increases the emphasis on the lats and upper back, requiring more effort from the back muscles and less assistance from the biceps.
This makes the exercise more challenging overall, especially for individuals who are not yet accustomed to working those muscles. Additionally, the wider grip can place more strain on the shoulder joints, which can increase the difficulty.
Alternatives to Wide Grip Pull Ups
Several exercises target similar muscle groups, particularly the lats, upper back, and shoulders, while varying in difficulty or style. Here are some excellent alternatives:
1. Lat Pulldowns
Lat pulldowns on a machine are one of the best alternatives for wide grip pull-ups. The machine allows you to mimic the motion of a pull-up while adjusting the weight to your current strength level. To target the same muscles, use a wide grip on the bar during the lat pulldown and pull the bar down to your chest, just as you would when pulling yourself up on a pull-up bar.
2. Inverted Rows (Body Rows)
Inverted rows are a great alternative to wide grip pull-ups because they target the same upper back muscles, including the lats, traps, and rear delts. To make the exercise more challenging, you can adjust the height of the bar (lowering it to make the movement more difficult), or add a weighted vest. The wider you position your hands during the row, the more it will mimic the wide grip pull-up.
3. Machine Assisted Rows
Rows on machines (like seated rows or cable rows) are another alternative that targets the back muscles. Using a wide grip on the cable machine will help you activate the same muscles used in a wide grip pull-up, specifically the lats, upper back, and shoulders. The machine also allows you to adjust the resistance to your strength level.
Wide Grip Pull-Up Challenges and Improvements
Wide grip pull-ups are a challenging exercise. For males, performing 14 wide grip pull-ups is often considered an intermediate level of strength. Achieving 25 reps places you at an advanced level, and 37 reps are considered elite. For females, completing 6 wide grip pull-ups is considered intermediate, 15 reps are advanced, and 26 reps are elite.
Some beginners may wonder, “why can’t I do wide grip pull-ups?” Struggling to do wide grip pull-ups is completely normal, especially if you’re newer to the exercise or working on building the strength for it.
Here are some factors that could be contributing to the difficulty:
1. Insufficient Back Strength (Lats, Traps, and Rhomboids)
Wide grip pull-ups place a heavy emphasis on the upper back muscles, especially the latissimus dorsi (lats), rhomboids, and trapezius. If these muscles aren’t strong enough yet, you may find it difficult to pull yourself up, especially with a wide grip, which demands more back activation compared to a standard pull-up.
Solution: Focus on strengthening your back muscles through exercises like:
- Lat pulldowns
- Barbell or dumbbell rows
- Inverted rows
- Face pulls
- Reverse flys
Building overall back strength will help you generate the necessary pulling power to perform wide grip pull-ups.
2. Weak Shoulders and Rear Delts
The wide grip position places a lot of stress on the shoulders, particularly the rear deltoids (rear delts), which stabilize the shoulders during the pull-up motion. If your shoulders or rear delts aren’t strong enough, they may fatigue quickly, making the pull-up feel impossible.
Solution: Incorporate shoulder-strengthening exercises, such as:
- Shoulder presses (with dumbbells or a barbell)
- Lateral raises
- Face pulls
- External rotations These exercises target the muscles needed to stabilize the shoulder joint during the pull-up.
3. Weak Biceps and Forearms
Even though wide grip pull-ups primarily target the back muscles, your biceps and forearms still play a significant role in helping to pull your body upwards. If these muscles aren’t strong enough, you may find it difficult to perform the movement.
Solution: Strengthen your arms with exercises like:
- Chin-ups (which place more emphasis on the biceps)
- Bicep curls (dumbbell or barbell)
- Hammer curls
- Forearm curls Increasing your arm strength will help with the pulling motion in a wide grip pull-up.
4. Lack of Core Stability
A strong core is essential for maintaining proper form during a wide grip pull-up. If your core is weak, you may struggle to stabilize your body and prevent unnecessary swinging or arching of your back, making the movement more difficult.
Solution: Incorporate core-strengthening exercises such as:
- Planks
- Leg raises
- Russian twists
- Hanging leg raises A strong core will help keep your body rigid and prevent unwanted movement during the pull-up.
5. Limited Grip Strength
Grip strength is crucial for holding onto the pull-up bar with a wide grip. If your grip is weak, it can prevent you from maintaining your hold long enough to complete a pull-up.
Solution: To improve grip strength, try:
- Dead hangs: Hang from the pull-up bar for as long as possible to build grip endurance.
- Farmer’s walks: Hold heavy dumbbells or kettlebells and walk a certain distance.
- Wrist curls with a barbell or dumbbell. Strengthening your grip will allow you to hold onto the bar and complete more reps.
How to Get Better at Wide Grip Pull-Ups
Incorporating assisted pull-ups into your training is a great way to build the strength and technique you need for unassisted pull-ups. Here’s how to do it in a way that will help you improve steadily:
1. Choose the Right Assistance Method
There are a couple of ways to assist yourself in doing pull-ups. One option is using the assisted pull-up machine. This machine lets you add weight to make the pull-up easier. Start with a weight that lets you do 5-10 reps with good form, but still feels challenging. As you get stronger, lower the weight to build more strength.
Another option is resistance bands. Loop a band over the pull-up bar and place your knees or feet into it. The band will help you by giving you a lift. Start with a band that provides enough help so you can complete the pull-up, and as you get stronger, switch to a thinner band with less resistance. This will help you gradually do more on your own.
2. Add Assisted Pull-Ups to Your Routine
For the best results, try doing assisted pull-ups 2-3 times a week. This gives your muscles enough time to recover while still making progress. Do about 3-4 sets of 5-8 reps each time. Focus on smooth, controlled movements, making sure to go all the way up and down to get the full benefit of the exercise.
As you get stronger, make the pull-ups a little harder. You can do this by using less assistance. If you’re using a resistance band, choose a thinner band. If you’re using the assisted pull-up machine, reduce the weight. Gradually decreasing the assistance will help your muscles get stronger and prepare you for unassisted pull-ups.
3. Add Other Exercises to Help
In addition to assisted pull-ups, some other exercises can help you build the strength you need for pull-ups. Negative pull-ups are a great choice. Start at the top of a pull-up (you can use a step or jump up) and slowly lower yourself down. Take 3-5 seconds to lower yourself to build strength in the muscles needed to pull yourself up.
Another helpful exercise is scapular pull-ups. Hang from the pull-up bar and pull your shoulder blades down and together without using your arms. This strengthens the muscles in your back and shoulders that are crucial for starting a pull-up. By practicing scapular pull-ups, you’ll build stability and strength in your shoulders, which helps with pull-ups.
Final Thought
Wide grip pull-ups are a great addition to any upper-body workout, helping to develop strength and muscle definition, especially in the back and shoulders. With the right approach, incorporating assisted pull-ups or weighted pull-ups, you can steadily improve your performance and master the movement.