Shoulder Width Pull-Up - How to Perform, Muscles, Variants | SatisFIT Skip to main content

Shoulder Width Pull-Up

Step by step instructions, muscle activation and variants for the Shoulder Width Pull-Up.

HardMiddle back

About this exercise

The shoulder grip pull-up is a pull-up variation performed with hands gripping the bar at shoulder width, which allows a natural wrist angle and effectively targets the latissimus dorsi and biceps. The shoulder-width grip distributes load evenly across the upper back and is a reliable foundation for building pulling strength at all levels.

How to Perform

  • Grip the pull-up bar with an overhand grip, hands set at shoulder width
  • Hang at full arm extension with your shoulders relaxed and depressed
  • Initiate the pull by retracting your shoulder blades and driving your elbows down toward your hips
  • Pull your chin above the bar, keeping your chest open and core tight
  • Pause briefly at the top, then lower yourself with control back to the dead hang
  • Avoid swinging or kipping; maintain a slow, controlled tempo throughout
  • Complete the desired number of reps

Muscle Activation

Primary
Middle back
Secondary
BicepsRear shouldersOuter forearmTrapezius

Common Mistakes

Common mistakes content is coming soon.

About the Shoulder Width Pull-Up

The Shoulder Width Pull-Up is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

You may also like

45-Degree Back Extension with Scapular Adduction

Bodyweight · Medium
Middle backLower backGlutesHamstringsTrapezius

Ape Traverse

Bodyweight · Hard
Side shouldersMiddle backBicepsCoreInner forearm

Archer Pull-up

Bodyweight · Hard
Rear shouldersTrapeziusMiddle backBicepsOuter forearmMiddle chest

Assisted Chin-Up on a Bench

Bodyweight · Easy
BicepsMiddle backMiddle chestTrapezius