Wide-Grip Pull-Ups
Wide-Grip Pull-Ups trains 6 of the 18 muscle groups Full Coverage tracks: Lats 100%, Biceps 50%, Forearms 45%, Rear delts 35%, Mid-back / traps 25%, Abs 15%.
How to do it
- Grip the pull-up bar with an overhand grip wider than shoulder-width.
- Hang with arms fully extended and core braced.
- Pull your chest toward the bar by driving your elbows down.
- Keep your shoulders pulled back as you rise.
- Lower yourself under control to full extension.
Muscles it trains
Percent of one session's target for that muscle. Anything at 100% finishes that muscle on its own.
- Lats 100%
- Biceps 50%
- Forearms 45%
- Rear delts 35%
- Mid-back / traps 25%
- Abs 15%
How it compares
Compared with the Lat Pulldown, it loads Abs 15 points higher, Mid-back / traps 5 points higher, Rear delts 5 points higher. It needs Pull-up bar where the other uses Cable machine. Compared with the Inverted Row, it loads Lats 65 points higher, Mid-back / traps 60 points lower, Rear delts 15 points lower.
Other ways to train this
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Lat Pulldown
-
Pull-Ups
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Close-Grip Pulldown
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V-Bar Pulldown
-
Chin-Ups
-
Assisted Pull-Ups
-
Straight-Arm Pulldown
-
Band Lat Pulldown
-
Negative Pull-Ups
-
Band-Assisted Pull-Ups
-
One-Arm Lat Pulldown
-
Neutral-Grip Pull-Ups
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Reverse-Grip Pulldown
Other exercises for the Lats
-
Inverted Row
35%
-
Barbell Pullover
75%
-
Straight-Arm Dumbbell Pullover
70%
-
Floor Kettlebell Pullover
70%
Related guides
Exercise illustrations and data by RepDB (repdb.co), used under licence.
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