What Is This Exercise?
🔽 Wide-Grip Pull-Ups – this is Pull-Ups a variation intended for back muscles. The exercise is classified as Training Methods category. Suitable for intermediate level athletes.
Primary Goal: Back width, V-taper.
Muscle Group
back
Level
Intermediate
Compound Exercise
Pull-Ups
Goal
Back width, V-taper
📋 Step-by-Step
- 1. Grip the bar wide (1,5-2x shoulder width). Palms facing away from you (pronated grip). \n
- 2. Hang – arms fully extended. Shoulders relaxed, shoulder blades 'hanging'. \n
- 3. Inhale, pull yourself up. The shoulder blades squeeze first. \n
- 4. Chin above the bar. Do not arch your back. \n
- 5. Exhale, lower yourself slowly until your arms are fully extended. \n
⚠️ Most Common Mistakes
- Kipping – if the goal is hypertrophy. \n
- Partial range of motion – arms remain bent at the bottom. \n
- Chin lifting – neck strain. \n
💪 Muscle Activation Table
| Muscle | Activation | Note |
|---|---|---|
| Latissimus dorsi | ★★★★★ | Primary, especially the outer part |
| Teres major | ★★★★ | Secondary |
| Biceps | ★★ | Less than in narrow-grip |
| Trapezius | ★★★ | Stabilization |
🔄 How Does It Differ From the Basic Version?
A wide grip maximizes back-width muscle activation. A narrower grip activates more biceps. Wide-grip pull-ups – a V-shaped back.
💡 Recommendation: Integrate this exercise into your training program for at least 6-8 weeks to see results. Combine it with progressive overload.
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