Wide Grip Pull-up
Learn how to do the Wide Grip Pull-up with proper form and technique. This body weight exercise primarily targets your Lats, with secondary emphasis on Biceps, Forearms.
How to Do the Wide Grip Pull-up
Follow these steps to perform the Wide Grip Pull-up with correct form:
- 1Hang from a pull-up bar with your palms facing away from you and your hands wider than shoulder-width apart.
- 2Engage your core and squeeze your shoulder blades together.
- 3Pull your body up towards the bar until your chin is above the bar.
- 4Lower your body back down to the starting position with control.
- 5Repeat for the desired number of repetitions.
Wide Grip Pull-up Muscles Worked
Primary
Secondary
Exercise Details
- Equipment
- body weight
- Body Part
- back
- Category
- Main
Recovery & Training Frequency
- Recommended Recovery Time
- 2–3 days
- Weekly Frequency
- 2–3 sessions per week
- Why
- Isolation work on large muscles produces targeted damage but lower systemic fatigue than compound variants. 48–72 h between sessions is generally adequate for intermediate trainees.
Sets & Reps by Goal
Strength
- Sets
- 3–4
- Reps
- 5–8
- Rest
- 90–120 s
Isolation movements can be trained with moderate loads for strength, though peak strength expression is secondary to compound lifts.
Hypertrophy
- Sets
- 3–5
- Reps
- 10–20
- Rest
- 45–90 s
Isolation exercises shine in the 10–20 rep range with a 2-second eccentric. Taking the final set close to failure drives maximum hypertrophic stimulus.
Endurance
- Sets
- 2–4
- Reps
- 20–30
- Rest
- 20–45 s
Light-load, high-rep isolation work is useful for rehab, joint health, and pump-focused training.
Which Workout Splits Include Wide Grip Pull-up?
Based on the muscles this exercise targets, it fits naturally into these training splits and day types:
Push / Pull / Legs
Pull Day
Upper / Lower
Upper Day
Full Body
Any session
Bro Split
Back Day
Not sure which split is right for you? Cora builds personalised training plans that match your schedule and goals. Learn more about progressive overload.
Related Exercises
Frequently Asked Questions
What muscles does the Wide Grip Pull-up work?
The Wide Grip Pull-up primarily targets your Lats. Secondary muscles worked include Biceps, Forearms. This makes it an effective exercise for developing your back.
Do I need equipment for the Wide Grip Pull-up?
No. The Wide Grip Pull-up is a bodyweight exercise that requires no equipment. You can perform it anywhere with enough space.
How do I perform the Wide Grip Pull-up with proper form?
Start by Hang from a pull-up bar with your palms facing away from you and your hands wider than shoulder-width apart. Engage your core and squeeze your shoulder blades together. Pull your body up towards the bar until your chin is above the bar. Focus on controlled movement throughout the entire range of motion. See the full step-by-step instructions above for complete form guidance.
How often should I do the Wide Grip Pull-up?
For most people, allow 2–3 days between sessions targeting the same muscle group. That translates to 2–3 sessions per week. Isolation work on large muscles produces targeted damage but lower systemic fatigue than compound variants. 48–72 h between sessions is generally adequate for intermediate trainees.
What are the best sets and reps for the Wide Grip Pull-up?
It depends on your goal. For strength: 3–4 sets of 5–8 with 90–120 s rest. For hypertrophy (muscle growth): 3–5 sets of 10–20 with 45–90 s rest. For endurance: 2–4 sets of 20–30 with 20–45 s rest.
Which workout splits is the Wide Grip Pull-up best for?
The Wide Grip Pull-up fits well into the following training splits: Push / Pull / Legs (Pull Day), Upper / Lower (Upper Day), Full Body (Any session), Bro Split (Back Day). It is classified as a pull, upper movement.
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