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

Wide Grip Pull-Up

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

MediumMiddle back

About this exercise

The Wide Grip Pull-Up is a compound bodyweight exercise that emphasizes the latissimus dorsi by using a grip wider than shoulder-width. The wider hand position reduces biceps involvement and places greater load on the outer back, creating a pronounced V-taper stimulus.

How to Perform

  • Hang from a pull-up bar with an overhand grip significantly wider than shoulder-width
  • Depress and retract your shoulder blades before initiating the pull
  • Exhale and pull your chest toward the bar by driving your elbows down and out to the sides
  • Continue until your chin clears the bar or your chest approaches it
  • Hold briefly at the top, then lower yourself back to a full hang under control
  • Avoid swinging or kipping — keep the movement strict
  • Repeat for the desired number of repetitions

Muscle Activation

Primary
Middle back
Secondary
BicepsOuter forearmTrapezius

Common Mistakes

Common mistakes content is coming soon.

About the Wide Grip Pull-Up

The Wide Grip 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.

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