AAFS is reader-supported. When you buy through links on our site, we may earn an affiliate commission. Learn more
Wide grip pull-up is a basic exercise for developing your lats. It’s a favorite exercise for experienced and novice athletes. The latissimus muscles form a wide back and a beautiful V-shaped body. What benefits will you get by doing the exercise? The article answers all your questions.
Let’s take a look at the classic version of the exercise – pull up on the horizontal bar to the chest. You’ll find other variations and complications in separate articles on the site.
What muscles work during wide grip pull-ups?
Pull-ups are one of the most effective back workouts. A wide grip allows you to load the upper part of the broadest muscle, which forms the wide back.
So, the following muscles work first:
Large round muscles
In addition, the exercise affects the following muscle groups:
Major and minor pectoralis
Do wide grip pull-ups correctly:
Keep in mind that the elbows should not be brought to the body. Their position should be fixed as much as possible. Otherwise, you’ll decrease the contraction amplitude of the target muscles and reduce the effectiveness of the exercise.
Maybe, you’ll want to help yourself by swinging on the bar. Don’t do that. Wide grip pull-ups are only effective with the correct technique. Otherwise, you’re just wasting your time.
Useful tips and tricks
What tricks will make the wide grip pull-ups more effective? Use the following tips:
Do you have experience and physical training? Then alternate the exercise with other types of pull-ups. What variations should you choose? It depends on your training goals.
The wide grip chin-up is a basic exercise that requires serious effort. Therefore, do the exercise at the beginning of your workout. Do 3-4 to sets of 10-12 reps.