Pull-Up (Wide Grip)

The ultimate back width builder — wide grip variation for maximum lat stretch and outer back development

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⚡ Quick Reference

Aspect	Details
Pattern	Vertical Pull
Primary Muscles	Lats, Upper Back
Secondary Muscles	Biceps, Core
Equipment	Pull-Up Bar
Difficulty	⭐⭐⭐ Advanced
Priority	🟠 Common

Movement Summary

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🎯 Setup

Starting Position

1. Grip: Overhand (pronated) grip on the bar
   • Hands positioned 6-12 inches wider than shoulder-width
   • Thumbs wrapped around bar for security
2. Hang: Achieve full dead hang with arms extended
3. Shoulders: Start with shoulders slightly elevated, prepare to pack
4. Core: Brace core to prevent excessive swinging
5. Legs: Keep legs straight or cross ankles, minimal movement

Equipment Setup

Equipment	Setting	Notes
Bar height	High enough for full hang	Feet shouldn't touch ground
Grip width	1.5x shoulder-width	Wider increases difficulty
Grip aids	Optional chalk	Helps maintain grip
Assistance	Bands if needed	For building up to bodyweight

Setup Cue

"Wide grip, active shoulders, chest up — own that stretched position"

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🔄 Execution

The Movement

⬇️ Dead Hang

What's happening: Full extension with maximum lat stretch

1. Arms completely straight, hanging from bar
2. Wide grip creates extreme lat stretch
3. Shoulders slightly elevated but engaged
4. Breathing: Deep breath before pulling

Feel: Intense stretch in outer lats, weight distributed across shoulders

🔥 Scapula Engagement

What's happening: Initial shoulder blade movement

1. Depress and retract shoulder blades ("shoulders down and back")
2. This creates small upward movement before arms bend
3. "Show your chest to the ceiling"
4. Breathing: Hold breath during initial pull

Critical: Wide grip makes scapula engagement harder but more important

⬆️ Pulling Up

What's happening: Pull body toward bar

1. Drive elbows down and slightly outward
2. Think "pull elbows to ribs" not "pull chin over bar"
3. Keep torso relatively upright
4. Pull until upper chest approaches bar (chin over is minimum)

Tempo: 1-2 seconds (controlled, powerful)

Feel: Outer lats contracting hard, upper back squeezing, biceps assisting

🔝 Top Position

What's happening: Peak contraction at reduced range

1. Chin clears bar (minimum) or upper chest to bar (ideal)
2. Shoulder blades fully retracted
3. Elbows pointing down and slightly outward
4. Brief pause for maximum contraction

Breathing: Exhale at top or hold briefly

Note: Wide grip reduces total ROM compared to standard pull-up

⬇️ Lowering

What's happening: Controlled descent with eccentric loading

1. Resist gravity throughout descent — don't drop
2. Maintain scapula engagement initially
3. Gradually extend arms back to full dead hang
4. Breathing: Inhale during descent

Tempo: 2-3 seconds (controlled negative)

Feel: Eccentric lat stretch, progressive lengthening

Key Cues

Primary Cues

• "Shoulders back and down first" — initiates proper pulling pattern
• "Pull elbows to ribs" — emphasizes lat activation
• "Chest to the bar" — ensures full range of motion

Tempo Guide

Goal	Tempo	Example
Strength	1-0-2-0	1s up, no pause, 2s down, no pause
Hypertrophy	2-1-3-0	2s up, 1s pause, 3s down, no pause
Width Focus	2-2-4-0	2s up, 2s squeeze, 4s down (max TUT)

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💪 Muscles Worked

Activation Overview

Primary Movers

Muscle	Action	Activation
Latissimus Dorsi	Shoulder extension and adduction — primary mover with emphasis on outer lat fibers	██████████ 95%
Upper Back	Scapular retraction and depression — increased demand with wide grip	████████░░ 80%

Secondary Muscles

Muscle	Action	Activation
Biceps	Elbow flexion — reduced involvement vs standard grip	██████░░░░ 60%
Core	Anti-extension and stabilization	█████░░░░░ 52%

Stabilizers

Muscle	Role
Forearms	Grip strength, more demanding with wide grip
Rear Delts	Shoulder stability and assistance in pulling

Muscle Emphasis

Wide grip advantages: Maximum outer lat activation, increased back width development, greater stretch at bottom position. Trade-off: reduced bicep involvement and shorter range of motion compared to standard grip.

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⚠️ Common Mistakes

Mistake	What Happens	Why It's Bad	Fix
Grip too wide	Excessive shoulder stress, minimal ROM	Shoulder injury risk, limited gains	1.5x shoulder width maximum
Incomplete scapula engagement	Arms pull without back activation	Misses lat development, shoulder strain	"Shoulders down first" cue
Partial reps	Not reaching full dead hang	Reduced muscle activation, cheating	Full extension every rep
Excessive body swing	Using momentum to complete reps	Less muscle work, injury risk	Hollow body position, control
Head jutting forward	Reaching with neck only	Neck strain, incomplete pull	Pull chest up, not chin

Most Common Error

Grip excessively wide — wider isn't always better. Beyond 1.5x shoulder width, you lose range of motion without additional benefit and increase shoulder injury risk. Find your optimal width through experimentation.

Self-Check Checklist

• Grip width 1.5x shoulders or less
• Full dead hang at bottom every rep
• Scapula retracts before arms bend
• Upper chest reaches toward bar
• No kipping or excessive swing

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🔀 Variations

By Emphasis

Strength Focus

Variation	Change	Why
Weighted Wide Pull-Up	Add weight belt/vest	Progressive overload for strength
Pause Wide Pull-Up	2-3s hold at top	Eliminates momentum, peak contraction
Dead-Stop Wide Pull-Up	2s pause at bottom	Removes stretch reflex, pure strength

Hypertrophy Focus

Variation	Change	Why
Slow Tempo Wide Pull-Up	3s up, 4s down	Maximum time under tension
Wide Chest-to-Bar	Pull sternum to bar	Extreme lat contraction
Cluster Sets	Rest-pause technique	Accumulate volume

Width Development

Variation	Change	Why
Wide Grip Negative	5-6s lowering	Eccentric overload for growth
1.5 Rep Wide Pull-Up	Full + half = 1 rep	Extra work in stretched position
High Rep Wide Pull-Up	12-15 reps	Metabolic stress, pump

Grip Modifications

Grip Type	Target	Notes
Standard Wide	Outer lats, width	1.5x shoulder-width
Extra Wide	Maximum stretch	Use sparingly, higher injury risk
Angled Grip	Natural wrist position	Easier on joints if available

Progression Path

Exercise	Difficulty	When to Use
Wide Lat Pulldown	Beginner	Learning pattern, building strength
Assisted Wide Pull-Up	Beginner	Reducing bodyweight load
Wide Pull-Up	Intermediate	Standard proficiency
Weighted Wide Pull-Up	Advanced	After 8-10 bodyweight reps

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📊 Programming

Rep Ranges by Goal

Goal	Sets	Reps	Rest	Load	RIR
Strength	4-6	3-6	3-4 min	+15-35 lbs	1-2
Hypertrophy	3-5	6-10	2-3 min	Bodyweight or +10-20 lbs	2-3
Width Focus	3-4	8-12	2-3 min	Bodyweight	2-3
Endurance	2-4	10-15+	90s-2 min	Bodyweight	2-3

Workout Placement

Program Type	Placement	Rationale
Back day	First exercise	Primary back width builder
Pull day	First or second	Demanding compound movement
Upper body	Early in session	Requires fresh nervous system
Full-body	After lower compound	When upper body is fresh

Frequency

Training Level	Frequency	Volume Per Session
Beginner	1-2x/week	2-3 sets (may need assistance)
Intermediate	2x/week	3-4 sets
Advanced	2-3x/week	4-6 sets (often weighted)

Progression Scheme

Progressive Overload

Wide grip pull-ups are significantly harder than standard grip. Expect to do 2-4 fewer reps. Master standard pull-ups first (10+ reps) before making wide grip your primary variation.

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🔄 Alternatives & Progressions

Exercise Progression Path

Regressions (Easier)

Exercise	When to Use	Link
Wide Grip Lat Pulldown	Learning movement pattern
Assisted Wide Pull-Up	Building toward bodyweight
Negative Wide Pull-Up	Eccentric strength development

Progressions (Harder)

Exercise	When Ready	Link
Weighted Wide Pull-Up	8-10 strict bodyweight reps
Wide Grip Muscle-Up	Explosive power goal
Wide Archer Pull-Up	Unilateral strength development

Alternatives (Same Goal, Different Movement)

Different Equipment

Alternative	Equipment	Notes
Wide Lat Pulldown	Cable machine	Adjustable resistance, easier to scale
Wide Grip Cable Row	Cable machine	Horizontal pull for width

Different Grip

Alternative	Difference
Standard Pull-Up	Shoulder-width grip, easier, more reps
Neutral Grip Pull-Up	Joint-friendly, similar activation

Different Angle

Alternative	Benefit
Wide Grip Inverted Row	Horizontal pull, easier progression
T-Bar Row Wide Grip	Similar width emphasis, supported

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🛡️ Safety & Contraindications

Who Should Be Careful

Condition	Risk	Modification
Shoulder impingement	Wide grip increases impingement risk	Use narrower grip, reduce ROM
Rotator cuff issues	Overhead wide pulling stresses rotator cuff	Avoid or use neutral grip
Elbow tendinitis	Stress on elbow tendons	Reduce volume, use assisted variation
Limited shoulder mobility	Can't achieve overhead position safely	Improve mobility before attempting

Stop Immediately If

• Sharp pain in shoulder or rotator cuff area
• Popping or clicking in shoulder with pain
• Inability to maintain grip (fall risk)
• Numbness or tingling in arms or hands
• Pain radiating down arm

Injury Prevention

Strategy	How
Proper warm-up	Dead hangs, scapula pulls, band pull-aparts, shoulder dislocations
Gradual progression	Master standard pull-ups before going wide
Optimal grip width	Don't go excessively wide (1.5x shoulders max)
Balanced training	Match with horizontal pushing exercises
Mobility work	Maintain shoulder and thoracic mobility

Safe Failure Protocol

1. Mid-rep failure: Lower yourself in controlled eccentric
2. Can't complete rep: Don't attempt to kip or swing — control down
3. Stuck at bottom: Safe dismount or drop from dead hang (ensure clear landing)
4. Grip failing: Use straps to prevent unexpected drops

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🦴 Joints Involved

Joint	Action	ROM Required	Stress Level
Shoulder	Extension, Adduction, External Rotation	Full overhead ROM	🔴 Very High
Elbow	Flexion/Extension	0-145° flexion	🟡 Moderate
Scapula	Depression, Retraction, Upward Rotation	Full scapular mobility	🔴 High
Wrist	Neutral grip strength	Minimal movement	🟡 Moderate

Mobility Requirements

Joint	Minimum ROM	Test	If Limited
Shoulder	Full overhead flexion + external rotation	Wide grip overhead without compensation	Shoulder mobility drills, sleeper stretch
Scapula	Full retraction/depression	Can squeeze shoulder blades down/back fully	Scapula CARs, wall slides
Thoracic	Adequate extension	Overhead reach without lower back arch	Thoracic extensions, foam rolling

Joint Health Note

Wide grip pull-ups place the shoulder in a mechanically disadvantageous position with high stress. If you have any shoulder issues, stick with shoulder-width or neutral grip variations. Mobility is non-negotiable for this exercise.

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❓ Common Questions

How wide should my grip be?

Optimal grip width is typically 1.5x your shoulder width. Some people go slightly wider, but beyond this you get diminishing returns and increased shoulder stress. Find your sweet spot where you feel maximum lat engagement without shoulder discomfort.

Why can't I do as many wide grip pull-ups as regular pull-ups?

Wide grip is mechanically harder due to reduced bicep involvement, increased lever arm, and reduced range of motion at the top. Expect to do 2-4 fewer reps than standard pull-ups. This is completely normal.

Will wide grip pull-ups make my back wider?

Wide grip pull-ups emphasize the outer lat fibers, which can contribute to back width over time. However, total back development requires multiple exercises and angles. Wide grip pull-ups are one tool among many for building a complete back.

Should I do wide grip or standard grip pull-ups?

Both have value. Standard grip allows more reps and is generally safer for shoulders. Wide grip targets outer lats more. Best approach: use standard grip as your primary variation and add wide grip for accessory work or periodically as your main variation.

My shoulders hurt during wide grip pull-ups. What should I do?

Shoulder pain indicates your grip may be too wide or you have underlying mobility issues. Narrow your grip, improve shoulder mobility, or switch to neutral grip pull-ups. Don't push through shoulder pain — it can lead to serious injury.

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📚 Sources

Biomechanics & Muscle Activation:

• Youdas, J.W. et al. (2010). Surface EMG Analysis of Pull-Up Grip Width Variations — Tier A
• Andersen, V. et al. (2014). Muscle Activation During Pull-Up Variations — Tier A
• ExRx.net Exercise Analysis — Tier C

Programming:

• NSCA Essentials of Strength Training and Conditioning — Tier A
• Poliquin, C. Advanced Back Training Methods — Tier C
• StrongFirst Pull-Up Progressions — Tier C

Technique & Safety:

• Shoulder Biomechanics in Overhead Pulling — Tier A
• Gymnastic Bodies Foundation — Tier C

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For Mo

When to recommend this exercise:

• User wants to build back width specifically
• User has mastered standard pull-ups (10+ reps)
• User has good shoulder mobility and health
• User's goal is hypertrophy and aesthetics

Who should NOT do this exercise:

• Any shoulder injury or impingement → Suggest Standard Pull-Up or Neutral Grip Pull-Up
• Limited shoulder mobility → Suggest Lat Pulldown
• Can't do standard pull-ups → Build base with Standard Pull-Up first
• Rotator cuff issues → Avoid entirely, use Seated Cable Row

Key coaching cues to emphasize:

1. "Grip 1.5x shoulder-width maximum"
2. "Shoulders down and back first"
3. "Pull elbows to ribs, chest to bar"

Common issues to watch for in user feedback:

• "My shoulders hurt" → Narrow grip, check mobility, may need to avoid
• "I can only do a few reps" → Normal, wide grip is harder
• "I don't feel it in my lats" → Emphasize scapula engagement cue
• "Should I go wider?" → No, wider isn't better beyond 1.5x shoulders

Programming guidance:

• Pair with: Horizontal push (bench press), standard grip pull variation
• Volume: Lower volume than standard pull-ups due to difficulty
• Typical frequency: 1-2x per week (avoid overuse)
• Placement: First or second exercise when fresh

Progression signals:

• Ready to progress when: 8-10 strict reps with good form
• Regress if: Shoulder pain, can't do 3 reps, form breakdown
• Alternative if stalled: Focus on standard pull-ups, come back to wide grip later

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Last updated: December 2024