Wide-Grip Pull-Up
Expert Advice
Focus on pulling your elbows down and back to fully engage your lats and minimize bicep involvement.
How-to-do Steps
- Grip the pull-up bar with a wide overhand grip.
- Hang from the bar with your arms fully extended.
- Pull yourself up until your chin is above the bar level.
- Lower yourself back down to the starting position with control.
- Repeat for the desired number of repetitions.
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Muscles Worked
Wide-Grip Pull-Up primarily targets the Lats, with Strength mechanics using Special Bar. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Lats40%
Secondary
Biceps20%
Forearms20%
Shoulders10%
Traps10%
Equipment
Special Bar
Exercise Type
Strength
Sets & Reps Guidance
Beginner2 x 10-12
Intermediate3 x 8-10
Advanced4 x 6-8
Frequently Asked Questions
What muscles does Wide-Grip Pull-Up work?
Wide-Grip Pull-Up primarily targets the Lats. Secondary muscles involved include Biceps, Forearms, Shoulders, Traps. It is classified as a Strength exercise performed with Special Bar.
How many sets and reps should I do for Wide-Grip Pull-Up?
For beginners, start with 2 sets of 10-12. Intermediate lifters can do 3 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.
Is Wide-Grip Pull-Up suitable for beginners?
Wide-Grip Pull-Up is rated as an advanced exercise and is best suited for experienced lifters. Beginners should build foundational strength with simpler movements first before attempting this exercise.
