Back
Wide Pull Up
A powerful upper-body movement designed to emphasize the outer lats for a wider, more defined back profile.
How to perform.
Follow the sequence — setup is half the lift.
Grasp the pull-up bar with an overhand grip significantly wider than your shoulder width.
Hang with your arms fully extended and your shoulder blades retracted to stabilize the scapulae.
Pull your chest toward the bar by driving your elbows down and back toward your ribs.
Focus on leading with the elbows rather than pulling with your hands to maximize lat engagement.
Continue the ascent until your chin is above the level of the bar or your chest touches the bar.
Lower yourself back to the starting position with a controlled tempo until your arms are straight.
Maintain a slight arch in your upper back and a braced core throughout the entire repetition.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Using momentum or swinging the legs to generate upward force.
- Failing to achieve a full range of motion at the bottom of the rep.
- Internal rotation of the shoulders while pulling upward.
- Relying too heavily on the biceps instead of using the back muscles.
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.