Wide Grip Pull Ups Exercise Guide & Video

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Watch Wide Grip Pull Ups

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Step 1. Grip a pullup bar where it bends.

Step 2. Pull yourself up using your back muscles rather than your arms. Pull yourself up until your chest almost touches the bar.

Step 3. Slowly lower yourself back down. Your knees should be bent and legs crossed at the ankles behind your glutes. Do not use your body weight to help yourself up.


Wide grip pull ups build the size and strength in the inner area of the upper lat. The exercise can be performed with varying grip length. The grip can range from shoulder-width to as wide as is comfortable without putting pressure on the shoulders and wrists. A full range of motion is ideal, but can be problematic for those with shoulder problems. If that is the case, lower all the way, but do not pull past where the elbows are at a 90 degree angles. For those who require more than their body weight to do this exercise, a weight belt can be used when performing the exercise. If one’s body weight is too much, wide grip pull ups can be performed on a gravitron machine.

Wide Grip Pull Ups 4
Wide Grip Pull Ups 3

Updated: April 1st, 2015