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vertical pull
Wide-Grip Pull-Up
Search GoogleWide-Grip Pull-Up is a advanced vertical pull exercise using pull up bar. It primarily trains lats and upper back. Use a repeatable setup, a pain-free range of motion, and a level of resistance that preserves the intended position.
- Primary
- lats, upper back
- Secondary
- biceps, core
- Equipment
- pull up bar
- Mechanic
- compound
Setup
- — Prepare the pull up bar and clear the movement area.
- — Set your stance, grip, and starting position before beginning wide-grip pull-up.
- — Begin with a light load and increase it only while every repetition stays controlled.
Execution
- — Use a grip only modestly wider than the shoulders and pull the upper chest toward the bar without swinging or shrugging.
- — Reverse the movement smoothly and reset your position before the next repetition.
Breathing & coaching
- — Inhale during the easier or lowering phase.
- — Exhale through the working phase of the vertical pull.
- — Use a grip only modestly wider than the shoulders and pull the upper chest toward the bar without swinging or shrugging.
- — Keep pressure and tempo even from side to side.
Progressions
- — Loaded or slower-tempo wide-grip pull-up
Regressions
- — Supported or reduced-range wide-grip pull-up