Wide Grip Pull-up

latsbackbody weight

Matutunan kung paano gawin ang Wide Grip Pull-up nang may tamang form at technique. Ang body weight exercise na ito ay pangunahing nagta-target sa iyong Lats, na may secondary emphasis sa Biceps, Forearms.

Wide Grip Pull-up exercise demonstration na nagpapakita ng tamang form

Paano Gawin ang Wide Grip Pull-up

Sundin ang mga hakbang na ito para maisagawa ang Wide Grip Pull-up nang may tamang form:

  1. 1Mag-hang mula sa pull-up bar nang mga palad nakaharap palayo sa inyo at mga kamay mas malayo sa lapad ng balikat.
  2. 2I-engage ang core at i-squeeze ang mga shoulder blade nang magkasama.
  3. 3Itaas ang katawan patungo sa bar hanggang ang baba ay nasa itaas ng bar.
  4. 4Ibaba ang katawan pabalik sa simula nang may kontrol.
  5. 5Ulitin para sa nais na bilang ng repetisyon.

Mga Muscles na Ginagamit sa Wide Grip Pull-up

Primary

lats

Secondary

bicepsforearms

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:

P

Push / Pull / Legs

Pull Day

U

Upper / Lower

Upper Day

F

Full Body

Any session

B

Bro Split

Back Day

Training Day Types:pullupper

Not sure which split is right for you? Cora builds personalised training plans that match your schedule and goals. Learn more about progressive overload.

Mga Kaugnay na Exercises

archer pull up exercise demonstration na nagpapakita ng tamang form

archer pull up

latsbody weight
pull-up exercise demonstration na nagpapakita ng tamang form

pull-up

latsbody weight
muscle up exercise demonstration na nagpapakita ng tamang form

muscle up

latsbody weight
one arm chin-up exercise demonstration na nagpapakita ng tamang form

one arm chin-up

latsbody weight
chin-up exercise demonstration na nagpapakita ng tamang form

chin-up

latsbody weight
wide grip rear pull-up exercise demonstration na nagpapakita ng tamang form

wide grip rear pull-up

latsbody weight

Mga Madalas Itanong

Anong mga muscles ang ginagamit sa Wide Grip Pull-up?

Ang Wide Grip Pull-up ay pangunahing nagta-target sa iyong Lats. Ang mga secondary muscles na ginagamit ay kabilang ang Biceps, Forearms. Dahil dito, ito ay isang epektibong exercise para sa pagbuo ng iyong back.

Kailangan ba ng equipment para sa Wide Grip Pull-up?

Hindi. Ang Wide Grip Pull-up ay isang bodyweight exercise na hindi nangangailangan ng equipment. Maaari mo itong gawin kahit saan na may sapat na espasyo.

Paano ko maisasagawa ang Wide Grip Pull-up nang may tamang form?

Simulan sa pamamagitan ng Mag-hang mula sa pull-up bar nang mga palad nakaharap palayo sa inyo at mga kamay mas malayo sa lapad ng balikat. I-engage ang core at i-squeeze ang mga shoulder blade nang magkasama. Itaas ang katawan patungo sa bar hanggang ang baba ay nasa itaas ng bar. Pagtuunan ng pansin ang kontroladong kilusan sa buong range of motion. Tingnan ang kumpletong step-by-step instructions sa itaas para sa kumpletong 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.

I-track ang Wide Grip Pull-up sa Cora

Gumagawa ang Cora ng AI-powered workout plans na umaangkop sa iyong recovery. Mag-log ng exercises, i-track ang progress, at kumuha ng personalized coaching.

I-download ang Cora para sa iOS