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Wide Grip Pull Up Video Guide

Average: 3.8 (58 votes)
3.8 5 58

Exercise Profile

  • Biceps, Middle Back
  • Strength
  • Bodyweight
  • Compound
  • Pull
  • Beginner

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Lats Exercises Diagram

Exercise Instructions

  1. The wide grip pull up is the king of all back building exercises, and all your need is a pull up bar! Grasp the pull up bar with a wider than should with overhand grip.
  2. Step off the block, or bend at the knees to take your weight off the floor. This is the starting position.
  3. Look up towards the bar, and slowly pull yourself up until you chin is over the bar.
  4. Slowly lower yourself back to the starting position.
  5. Repeat for desired reps.

​Pull Up Tips:

  1. The wide grip pull up is a challenging exercise, but you should definitely work up to doing them. You can increase your strength by doing negative pull ups until you have the strength to knock out 3-4 sets of 10-12.
  2. If you find your forearms burning during the set, use a "hook" grip. This is where your thumbs go over the bar rather than under.
  3. Make sure you pull up all the way, and lower down all the way. Using a full range of motion is the hardest way of doing wide grip pull ups, but will give you the best results.
  4. Again, the mind-muscle connection is important with this exercise. Focus on your lats doing the work, pulling towards the center of your body as you pull up.
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Comments (55)

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amir
Posted Sun, 03/11/2012 - 07:46

FANTASTiC!

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Amir
Posted Wed, 03/14/2012 - 03:31

Hi
thans for your workouts
would you please put intermediat and advanced workouts for all

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dylan
Posted Mon, 03/19/2012 - 09:30

is there an alternative for the wide grip pull up because i dont have a bar

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Steve's picture
Steve
Posted Mon, 03/19/2012 - 10:28

Do you have a barbell and rack? If so you could try rack chins.

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Stan
Posted Sat, 06/22/2013 - 01:06

Hi, is there an alternative exercise for this? I online have dumbbells and a floor

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tanya
Posted Fri, 10/04/2013 - 09:16

if any of you dont have a bar, and sitting in a chair doing dumbbell shoulder press isnt good enough, try doing the superman on the floor. the hardest for that is stretching out on floor and bring legs and arms up in an arch, and if not hard enough put weights in your hands while doing this. it also works butt and stomach

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Kevin
Posted Sun, 04/01/2012 - 10:09

The workout i'm following says 7 sets and 12 down to 6 reps, what does 12 down to 6 mean?

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melancton
Posted Sat, 04/14/2012 - 23:00

7 sets: 12 11 10 9 8 7 6 reps

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ashraf
Posted Sun, 04/01/2012 - 22:24

What would you do if you didnt have a bar or a barbell and rack?

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ashraf
Posted Sun, 04/01/2012 - 22:25

nice job

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amie
Posted Mon, 04/16/2012 - 10:21

Hi Steve,
I ONLY have dumbbells. Any substitute exercise for this?
Tnx :)

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David
Posted Sun, 05/06/2012 - 16:44

Hey Steve, by doing this exercise one day before training biceps is there any chance to overtrain the biceps?

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david
Posted Sun, 05/06/2012 - 19:53

How much wider than shoulder width?

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Zam
Posted Fri, 05/18/2012 - 21:58

Hey Steve, can i do superman as a substitude for this?

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srey sovannara
Posted Mon, 05/21/2012 - 03:14

hi steve, i don't know how to pull up because i have no strength to do it. i am always fail in the second or third rep.

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Steve
Posted Mon, 05/21/2012 - 09:56

If you can do one, work at 2. When you can do 2, work at 3...time and effort will over come all obstacles.

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Mick
Posted Sun, 09/02/2012 - 07:40

My advice would be to place a chair or small ladder underneath the bar and when you find too hard to lift yourself further then use minimal leg assistance to complete the rep. Try and emphasize making yourself work hard and only push with your legs when you have to. Should help build your strength.

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Nathan
Posted Tue, 05/29/2012 - 14:08

Steve,

I don’t can’t even do one pull-up, can I use the cable machine that has the pull-up bar on it instead to build up the strength to do a pull up?

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Dave
Posted Thu, 08/30/2012 - 19:22

Two things to try if you cannot do even 1 rep. 1) Lat pull downs (cable machine) 2) Do negatives. 'hop' yourself up into position then SLOWLY lower yourself down. When I first started I could only do 1 pull up. I would do the 1, then do negatives for the rest of the set. Before long my 1 complete rep turned into 2, then 3...

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Mar
Posted Wed, 02/05/2014 - 01:16

What does "negatives" mean? I'm not even sure what the cable machine is. But I desperately need to fix this part of my back.

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Jie
Posted Thu, 06/14/2012 - 10:07

I don't have bar, rack or barbell. Any substitute exercise for it?

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ELYAS
Posted Thu, 06/21/2012 - 17:39

is there any other alternative excercise as i do not have anything to perform this exercise?

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suchart
Posted Tue, 07/17/2012 - 17:27

No Equipment for this position. Any other substitutes.

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Sam
Posted Wed, 08/22/2012 - 11:22

How many reps should i do to build mass? I can do 10 sets of 5 reps.

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Frank
Posted Thu, 08/23/2012 - 23:32

I am able to workout with the four day schedule only problem is i can only go to the gym 3 days a week because of my work schedule. am i able to workout my biceps and shoulders together since i can do these kind of workouts at home. please let me know if its ok or not. thank you.

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Mandy
Posted Sat, 08/25/2012 - 13:00

I cannot do 1 pull up! Is there another exercise I can do that works the same muscle group?

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Kamil
Posted Mon, 08/27/2012 - 13:17

I only have dumbbells. Is there an alternative to this exercise?

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Mick
Posted Sun, 09/02/2012 - 07:37

Dumbell shoulder press

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Allan
Posted Sat, 09/22/2012 - 01:39

So dumbbell shoulder press is a good alternative to the wide grip pull up?

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anil
Posted Sat, 09/01/2012 - 05:39

It is too hard to do for me, is there any tips and tricks to do easly?

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Sam
Posted Wed, 09/05/2012 - 04:13

U can do lat pulldowns until u hv d strength to knock down pullups.

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Jason
Posted Sun, 09/09/2012 - 10:23

which one is the negative pull-up that is mentioned? Is it just the traditional chin up with palms facing towards your body?

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Joey
Posted Tue, 09/11/2012 - 12:28

Hey Jason, "negative" pull-ups are when you use a stool to pull your chin above the bar and then slowly lower yourself, focusing on the "negative" part of the motion.

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Raymond
Posted Tue, 09/18/2012 - 00:04

Hi Steve. Listen I bought a book for increasing pull ups and a push up book. I have to do pull ups 3 times a week and push ups 3 times a week. Can I alternate days one for pull ups the next one for push ups? or do I do both push ups and pull ups the same day 3 times a week?

Thanks!

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max peters
Posted Thu, 09/27/2012 - 03:32

awesome form dude

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Crook
Posted Thu, 09/27/2012 - 23:38

What is the website that makes it east to understand blog sites and also podcasts? I can't present an ipod devices, really does the fact that really make a difference?

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Mike
Posted Sat, 10/13/2012 - 00:48

When doing pull-ups and other back exercises my elbow pops/cracks. I've tried resting it for long periods, but still have the problem. Is there anything I can do?

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yogendra
Posted Sun, 10/21/2012 - 00:16

wondrful

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Chris
Posted Thu, 11/08/2012 - 19:03

Can lat pull downs be substituted for wg pull-ups? I'm a big guy and can't do many pull ups

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Ashan
Posted Sun, 12/02/2012 - 05:24

Can I use the lat pull down in my home gym instead of the wide grip pull up? It has a wide bar as well

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mrtim
Posted Tue, 12/04/2012 - 11:15

I'm 53, started the 5 day a week workout routine at home, simple 110 lbs barbell/dumbell set with a simple incline decline bench. I don't have anything to do the pullup or chin ups on ...is there an exercise that I can do to replace anything that requires such a device? thanks.

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mnsjason
Posted Tue, 12/04/2012 - 16:20

You could try doing bent-over barbell rows if you're not set up for wide-grip pullups.

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Fred
Posted Tue, 01/22/2013 - 11:31

Pull-ups are my worst and most challenging excercise. Not sure how to begin

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Joey
Posted Tue, 01/22/2013 - 12:11

Assisted pull-ups and negative pull-ups are great alternatives. Keep at them either way!

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Fred
Posted Tue, 01/22/2013 - 12:51

I meant to ask earlier what negative pull-ups are

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Joey
Posted Tue, 01/22/2013 - 16:22

Use a bench or chair to get your chin up over the bar. Then lower yourself as slowly as possible. This way all the work is done during the "negative" portion of the pull up.

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Michael
Posted Mon, 04/29/2013 - 06:24

What other ways can you do this at home if you don't have a bar or barbell and rack??

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Henry
Posted Wed, 05/01/2013 - 14:47

Is the workout a failure if i cant do 15 pull-ups? Because i am strict with my form and find that im only getting 8-10 done.

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Project Pull-Up
Posted Wed, 05/15/2013 - 14:19

Hey Henry - not at all. Pull-Ups are very taxing on the body and the cns. Dont think for a second that your 8 reps are a failure. I train pull-ups at least twice a week for both volume and strength and Im very happy for my sets to be between 8 and 10. It all depends what you are using the pull-up for - what are you training?

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Abolfazl
Posted Tue, 08/27/2013 - 13:04

Thanks a lot

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