Wide Grip Pull Up

barbell bent over row
Exercise Profile

Primary Muscle Group(s): Back

Secondary Muscle Group(s):

- Shoulders (Front & Rear)

- Biceps

Exercise Instructions

1. Grasp an overhead bar using an overhand grip (palms down) at least one foot wider than your shoulders on each side. Keep your back straight and legs slightly bent at the bottom position.

2. Pull your body upward in a vertical line, keeping your elbows back. Gently pull upwards to either your chin or neck area making sure the bar is directly in front of you.

3. Gently lower your body down until your arms are straight and repeat.


The wide grip chin up is a fantastic exercise that hits the entire back but more specifically, the upper and outer back. This exercise builds width.

Althought the primary muscle groups is the back, it also hits the shoulders (front and rear) and really works the biceps.

The wide grip chin up is a great compound exercise that will help build impressive width and upper back thickness.

Chin ups are a tough exercise to perform because your pulling up your own body weight. If you are new to chin ups, start with a couple of repetitions and work your way up. If you can't do one repetitions, you may want to try lat machine pulldowns first in order to get used to the movement.

Try and keep your legs slightly bent at the bottom and use a sligthly longer than shoulder width grip.

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