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Pull-Ups (Wide Grip)
A foundational bodyweight movement designed to build a powerful, wide aesthetic and unmatched upper-body strength.
How to perform.
Follow the sequence — setup is half the lift.
Grasp the pull-up bar with an overhand grip, positioning your hands several inches wider than shoulder-width apart.
Hang with your arms fully extended and your feet off the floor, engaging your core to prevent your body from swinging.
Initiate the movement by pulling your shoulder blades down and back while driving your elbows toward the floor.
Continue pulling until your chin clears the bar, maintaining a proud chest and avoiding any shrugging of the shoulders.
Pause briefly at the top of the movement to maximize muscular contraction.
Lower yourself under control until your arms are fully extended in the starting dead-hang position.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Using momentum or kicking the legs to reach the bar
- Failing to complete a full range of motion at the bottom
- Rounding the shoulders forward at the top of the rep
- Leading the movement with the chin instead of the chest
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.