Wide-Grip Pull-Up

oec:wide-grip-pull-up

A bodyweight vertical pull performed on an overhead bar with a wide overhand grip to strongly emphasize the latissimus dorsi and upper back.

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Also called: Wide Grip Pull-Up, Wide-Grip Overhand Pull-Up, Pull-Ups (Wide Grip)

How to do it

Reach up and grasp the pull-up bar with a pronated grip noticeably wider than shoulder width.
Hang with arms fully extended into a dead hang, engage your core, and cross your ankles or hold your legs straight.

Initiate the pull by depressing and retracting your shoulder blades, drawing your shoulders down away from your ears.
Drive your elbows down toward your ribs to pull your upper body upward until your chin clearly passes the height of the bar.
Pause briefly at the top while actively squeezing your back muscles.
Lower yourself under control until your arms are fully extended back in the starting hang.

Inhale at the bottom before initiating the pull, and exhale forcefully as you drive upward past the sticking point.

Kicking or kipping with the legs to generate upward momentum.: Keep the core and glutes braced, moving only the upper body in a strict, controlled manner.
Taking an excessively wide grip that severely limits range of motion and strains the shoulders.: Set your hands roughly 1.5 times shoulder width, ensuring your elbows can fully extend and comfortably adduct.
Shortening the range of motion by not reaching full arm extension at the bottom.: Lower all the way until your elbows reach full extension before starting the next rep.

Ensure the pull-up bar is securely mounted and can support your full body weight.

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