Wide-Grip Pull-Up

Wide Grip Pullup · Wide-Grip Pronated Pull-Up

CompoundPull forceVertical pullAdvanced

Pull-up barBodyweight Calisthenics

The wide-grip pull-up uses a pronated grip set well outside shoulder width to bias the latissimus dorsi and emphasize back width. The wider hand spacing shortens the range of motion at the top and reduces biceps contribution, making it more demanding than a standard-grip pull-up. Keep the shoulders packed down and pull the elbows toward the ribs.

PrimaryLatissimus Dorsi Teres Major

SecondaryBiceps Brachii Brachialis Trapezius Rhomboid Major Rhomboid Minor Infraspinatus Teres Minor Deltoid

GroupsBackLatsShouldersUpper BodyPull

Mechanic: Compound
Load type: Bodyweight
Utility: Auxiliary

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