Skip to main content
SisuLift
Skip to main content
SisuLift
§ L · Exercises · BackUpdated 6/2026

Pull-up (wide grip)

Wide grip pull ups build your lats and upper back strength. They carry over to pulling movements and improve upper body control.

Muscle group
Back
Equipment
Bodyweight
Exercise type
Compound
Technique
Advanced technique

Muscles worked

§ 01 · Muscles
Primary muscle
Back
Supporting muscles
BicepsForearm

How to perform

§ 02 · Steps
  1. 01

    Hang from the bar with a wide overhand grip, with your hands clearly wider than shoulder-width apart and your legs crossed or slightly bent.

  2. 02

    Brace your core and pull your shoulder blades back and down before starting the pull.

  3. 03

    Pull yourself up by driving your elbows down and slightly out to the sides until your chin clears the bar or your chest comes close to the bar.

  4. 04

    Pause briefly at the top while squeezing your back, without letting your shoulders rise toward your ears.

  5. 05

    Lower yourself under control to a full dead hang by straightening your elbows while maintaining shoulder blade control.

Beginner's guide

§ 03 · Guide
What it works

Wide grip pull ups build your lats and upper back strength. They carry over to pulling movements and improve upper body control.

What it should feel like

You should feel it mostly in your lats and upper back, not mainly in your biceps or hands. Keep your shoulders away from your ears.

Most common mistake

A common mistake is using momentum and skipping shoulder blade engagement. Start each rep by pulling your shoulder blades down, then lower under control.

How to get started at the gym

§ 04 · SisuLift

Pull-up (wide grip) is ready to go in the SisuLift exercise library. The app builds you a program, suggests starting weights and shows this same animation during your workout at the gym.

  • ·A ready training program based on your goal
  • ·Starting weight suggestions and automatic progression
  • ·Set logging and rest timer at the gym
Download on the App StoreGet it on Google Play
SisuLift app workout view

Tips

§ 05 · Tips

Start each rep by pulling your shoulder blades down and back; don't jerk your body to initiate the movement. Keep your chest up and avoid overextending your lower back.

The wide-grip pull-up emphasizes the latissimus dorsi and requires good shoulder blade control.

More exercises: Back

§ 06 · Same muscles

Ready to start?

Your next personal record is waiting.

No commitment. No card. 14 days, and you decide yourself if it fits.