How to Do Wide-Grip Pullups

The wide-grip pullup is an upper-body strength exercise that primarily engages your back, chest, shoulders, and arms. It also provides a substantial challenge to your core muscles.

Adding wide-grip pullups into your training plan can boost your performance in other lifts, such as the lat pulldown and shoulder press.

Continue reading to explore the advantages of wide-grip pullups and learn how to perform them correctly.

“The wide-grip pullup is an effective exercise to strengthen the back and shoulders, since the motion contracts the latissimus dorsi, the largest muscle of the upper body.”
— Allen Conrad, DC, Certified Strength and Conditioning Specialist

How to perform a wide-grip pullup

Begin by standing directly beneath a pullup bar with a neutral, aligned spine.

1. Reach up and grasp the bar with both hands. Your thumbs should point toward one another, and your hands should be set wider than your shoulders.
2. When set correctly, your arms and torso will create a ‘Y’ shape. More specifically, each arm should form a 30 to 45-degree angle from your body, not exceeding 45 degrees.
3. Keep your gaze forward and pull your torso upward toward the bar.
4. Pause at the top, then lower yourself back to the starting position under control.

“If a wide-grip pullup is too demanding, begin with a weight-assisted pullup machine,” suggests Allen Conrad, DC, CSCS. “These machines provide a kneeling platform and a counterbalance that reduces the load, helping you build the arm strength required for an unassisted wide-grip pullup,” he explains.

When using an assisted machine, start with a counterweight that feels manageable and gradually reduce the assistance as the movement becomes easier. Once you can lift your bodyweight reliably, Conrad advises progressing to an unassisted wide-grip pullup on a hanging bar.

To increase difficulty, Conrad recommends adding external load. There are three common methods:

• Use a dip belt to hang additional weight.
• Wear a weighted vest.
• Secure a dumbbell between your feet and hold it there.

Each of these variations increases the demand on the latissimus dorsi during wide-grip pullups.

Muscles worked doing a wide-grip pullup

Part of what makes the wide-grip pullup so effective is the number of muscles recruited to complete the movement:

Latissimus dorsi

The “lats” are the largest muscles of the upper back, running from the mid-back to beneath the armpit and shoulder blade. Conrad notes this muscle is the primary driver for shoulder adduction, extension, and internal rotation.

Trapezius

The “traps” span from the neck across the shoulders. They link the neck, shoulders, and back, descending in a V-shaped pattern toward the mid-thoracic spine. Conrad says this muscle aids in elevating the shoulders.

Thoracic erector spinae

This group of three muscles runs along the thoracic portion of the spine and assists with spinal extension, according to Conrad.

Rhomboids

These smaller muscles lie between the thoracic spine and the shoulder blades. They contract during the downward phase of the shoulder pull, producing shoulder adduction.

Infraspinatus

Situated on the shoulder blade, the infraspinatus is part of the rotator cuff and supports shoulder extension, Conrad explains.

Teres minor

Found under the armpit behind the shoulder blade, this rotator cuff muscle assists with shoulder flexion and external rotation, Conrad notes.

External oblique

Part of the abdominal wall, the external obliques run along the sides of the torso. Conrad says they help stabilize the core and support the abdominal region during shoulder movement.

Wide grip vs. close grip

One advantage of pullups is the ability to change your hand placement to emphasize different muscles. The close-grip pullup is one such variation that alters hand spacing.

With a wide grip, hands sit wider than shoulder-width; with a close grip, hands move nearer to one another, which changes the shoulder joint mechanics during the exercise.

A closer grip tends to involve the biceps and chest more than a wide grip, which can allow you to perform a greater number of reps.

Alternatives to the overhead pullup

Doing the identical exercise repeatedly can produce boredom, overuse injuries, and stalled progress. If you want to work the same muscle groups targeted by wide-grip pullups, consider these substitute movements you can include in your routine:

Lat pulldown

1. Sit at a lat pulldown station.
2. Grasp the bar with an overhand grip wider than shoulder-width.
3. Lean your torso slightly back and pull the bar down until it sits near the upper chest. Pause.
4. Slowly let the bar return to the starting position.

For readers who want a seated alternative that targets similar muscles and allows controlled loading, the lat pulldown is a natural substitution and is described above.

TRX horizontal row

1. Stand with the TRX handles initially beside your chest.
2. Lean back and lower your body while maintaining a straight back.
3. When your arms are fully extended, pause.
4. Drive your body upward toward your chest by pulling the handles.

Band-assisted pullup

Employing a thick resistance band to assist the pullup lets you target the same muscles while getting enough support to maintain solid form. Generally, thicker bands provide more assistance.

1. Stand beneath a pullup or chin-up bar.
2. Loop a resistance band around the bar. Bend one knee and place the band under it, just above the shin.
3. With both hands on the bar, pull yourself upward.

Barbell or dumbbell row

1. Load a barbell with a suitable weight.
2. Stand with feet hip-width apart and knees slightly bent. Hinge at the hips so your torso is near parallel to the floor.
3. Grip the bar a little wider than shoulder-width, bend your elbows, and pull the bar toward your chest.
4. Pause briefly, then lower the bar back to the starting position.

Takeaway

Developing the strength to perform a wide-grip pullup is challenging, but the sense of achievement after your first clean rep is well worth the effort. Progress slowly through the natural steps of the movement.

If the classic wide-grip pullup is too difficult at first, use one of the variations described above. Prioritize strict technique and engaging the correct muscles over chasing high repetition counts.