Wide-Grip Pull-Up: how to do it right
In short: The wide overhand pull-up works the upper lats by loading them in the lengthened position, arms straight overhead.
How to do it, step by step
- 1Overhand grip clearly wider than the shoulders, thumbs around the bar.
- 2Start with straight arms, scapulae slightly down, brace the belly and avoid swinging.
- 3Pull by bringing the elbows down and out, lead the bar toward the upper chest or chin.
- 4Squeeze the upper back at the end of the pull without cranking the neck back.
- 5Control the way down over 2 to 3 seconds until the arms are almost fully extended.
- 6Look for the full lengthening at the bottom without totally releasing scapular tension.
The mistake to avoid
Don't swing your legs to launch yourself toward the bar.
Other common mistakes
- Descent dropped in free fall: brake for 2 to 3 seconds to load the muscle in the stretch safely.
- Swinging the legs to cheat: brace the trunk and keep the body stable to isolate the back.
- Not going all the way down: go for almost total arm extension, that's where the stimulus is strongest.
- Pulling with the biceps while the shoulders rise: think of dropping the elbows and lowering the scapulae first.
Muscles worked
- Main:
- Back (width)
- Supporting:
- Biceps, Rear delts
Lats (width, upper fibers) as the prime mover. Teres major and the long head of the triceps in synergy. Lower trap and rhomboids for scapular retraction. Biceps brachii and brachialis in elbow flexion. Rear delt at the end of the pull.
What to replace it with
Same muscle, same part of the movement: these exercises do the same job.
Frequently asked questions
How do I do this exercise?
Overhand grip clearly wider than the shoulders, thumbs around the bar, start with straight arms and scapulae slightly down. Pull by bringing the elbows down and out, lead the bar toward the upper chest without cranking the neck back. Brace the belly so you don't swing and control the way down over 2 to 3 seconds.
How low should I go?
At the bottom, go for almost full arm extension: that's where the lat is most stretched and the stimulus is strongest. Don't collapse passively and don't bounce on the shoulders, brake and keep scapular tension. At the top, lead the bar to the upper chest without forcing, the magic is at the bottom, not the top.
I don't feel anything, is that normal?
You should feel the pull across the width of your back, not mainly in the biceps. Think of dropping the elbows and lowering the scapulae before bending the arms, and slow the low phase to feel the lat stretch under load. One full, slow range of motion beats ten jerky half pull-ups.
How fast should I do the movement?
Brake the way down with arms straight over 2 to 3 seconds, that's the phase where the back lengthens under load and it's what does the work. Then pull toward the bar crisply but in control, with no jerk or bounce.
How do I breathe?
Inhale at the top or before the low phase, hold the air slightly to brace during the stretch and the start of the pull, exhale as you pull toward the bar. Keep the belly tight the whole time to stabilize the torso.