Wide Grip Chin-Up - How to Perform, Muscles, Variants | SatisFIT Skip to main content

Wide Grip Chin-Up

Step by step instructions, muscle activation and variants for the Wide Grip Chin-Up.

HardMiddle back

About this exercise

A compound pulling exercise performed with a wide underhand (supinated) grip on a pull-up bar, placing greater emphasis on the outer lats and creating a wider back appearance. The wider hand spacing increases the range of motion demanded from the lats while the underhand grip provides biceps assistance throughout the pull.

How to Perform

  • Grip a pull-up bar with a supinated (palms facing you) grip, hands wider than shoulder-width apart
  • Hang at full arm extension with your shoulders packed and core braced
  • Initiate the pull by driving your elbows down and back
  • Pull your chest toward the bar until your chin clears the bar
  • Squeeze your lats at the top of the movement
  • Lower yourself in a slow, controlled manner back to a full hang
  • Repeat for the desired number of reps

Muscle Activation

Primary
Middle back
Secondary
BicepsLower chest

Common Mistakes

Common mistakes content is coming soon.

About the Wide Grip Chin-Up

The Wide Grip Chin-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.

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