Wide-Grip Pull-Up
With a wide pronated grip, pull up while keeping the chest tall to emphasize the outer lats.
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Demo video from YouTube, played in its own player.
- Muscles worked
- Lats
- Equipment
- Bodyweight
- Movement
- Pull
Sets and reps
- For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets.
- For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9).
- Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.
General ranges, not medical advice. Stop if anything hurts.
Variations
The same movement with other equipment or a different angle.
Alternatives
Other exercises for the lats, for when the bodyweight is taken or you want a change.
Questions
- What muscles does the Wide-Grip Pull-Up work?
- The Wide-Grip Pull-Up mainly works the lats.
- What equipment do you need for the Wide-Grip Pull-Up?
- None: it is a bodyweight exercise.
- How many sets and reps of the Wide-Grip Pull-Up?
- For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets. For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9). Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.
- What can I do instead of the Wide-Grip Pull-Up?
- Band Lat Pulldown, Barbell Bent-Over Row, Barbell Rack Chin and Barbell Underhand Bent-Over Row work the same main muscle.
Program it for your clients
Coaches add the Wide-Grip Pull-Up to any workout in CoachVana, set the sets, reps, load and rest, and clients see this demo as they train.
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See your setup in four steps
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