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Wide Grip Pull-Up

The Wide Grip Pull-Up is a pull-up variation that destabilizes the shoulders forcing the athlete to build advanced strength through the muscles surrounding the shoulders.

  • Type Of Exercise: Strength
  • Muscles: Shoulders, Trapezius, Middle Back, Lats, Biceps, Forearms
  • Difficulty: Moderate
  • Equipment: Pull-up Bar

Wide Grip Pull-Up

  1. Begin from approximately a 1.5 to 2-times shoulder-width dead hang on a pull-up bar with an over grip (palms away).
  2. With a straight body and without the use of any momentum, pull your chin over the bar at a minimum.
  3. Pause briefly at the top before descending in the same controlled fashion.
  4. Keep your glutes and abdominals engaged throughout each rep.
  • Exercise: Bulgarian L Pull-Up
  • Type of Exercise: Strength
  • Muscles: Shoulders, Trapezius, Middle Back, Lats, Biceps, Forearms, Abdominals
  • Difficulty: Intermediate
  • Equipment: Gymnastic Rings
  • Exercise: Wide Grip Behind the Neck Pull-Up
  • Type of Exercise: Strength
  • Muscles: Shoulders, Trapezius, Middle Back, Lats, Biceps, Forearms
  • Difficulty: Intermediate
  • Equipment: Pull-up Bar