A wide overhand pull-up pulls your torso up toward the bar using the latissimus dorsi and upper back muscles. The movement emphasizes a wide-arm vertical pull from a dead hang.
How to do the Wide Grip Pull Up#
- Grasp the bar with an overhand grip wider than shoulder width and hang with your arms straight and body stable.
- Draw your shoulder blades down and back to engage the upper back before initiating the pull.
- Pull by driving your elbows down and back, lifting your chest toward the bar until your upper chest or sternum reaches it.
- Hold briefly and contract the lats at the top of the movement.
- Lower yourself under control back to a full hang before starting the next rep.
Muscles worked#
- Primary: Lats (Latissimus Dorsi)
- Secondary: Biceps (Biceps Brachii), Forearms (Forearm Flexors & Extensors (incl. Brachioradialis)), Upper back (Rhomboids & Middle Trapezius), Abs (Rectus Abdominis)
Common mistakes#
- Using body swing or kipping to create momentum.
- Pulling primarily with the arms instead of engaging the lats and upper back.
- Letting the shoulders hike up toward the ears during the ascent.
- Failing to descend to a full hang between repetitions.
