How to Do Assisted Pull Up Wide Grip

Assisted Pull Up Wide Grip is a back exercise using bodyweight, listed as intermediate in the A90 Training Club catalogue.

Primary muscle

Back

Equipment

Bodyweight

Difficulty

Intermediate

01 / Move with control

How to perform

How to do Assisted Pull Up Wide Grip

  1. 01Adjust the machine pin to the desired counterweight and place the knees or feet securely on the padded platform.
  2. 02Grip the outer handles with palms facing forward and thumbs wrapped, ensuring the hands are wider than shoulder-width.
  3. 03Depress the shoulder blades and pull the chest toward the bar by driving the elbows down toward the hips.
  4. 04Pause when the chin clears the bar level while maintaining a proud chest position.
  5. 05Extend the arms fully to return the platform to the starting position under tension.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Assisted Pull Up Wide Grip

Primary Stabiliser Inactive

Tap to explore manually

Primary movers

  • Upper back Pulls the shoulder blades together and back.
  • Lats Pulls the arms down and toward the body.

Stabilisers

  • Core Stabilises the spine and transfers force.
  • Lower back Stabilises the spine during lifts and bends.
  • Forearms Grips and stabilises the wrist under load.

03 / A90 Coach

A90 Coach tip

Think about driving the elbows toward the ribcage rather than pulling with the hands to maximize lat recruitment.

Same coaching engine used inside the A90 app

05 / FAQ

Assisted Pull Up Wide Grip questions

What muscles does Assisted Pull Up Wide Grip work?

Assisted Pull Up Wide Grip is catalogued as a back exercise in A90 Training Club, with the back as its primary muscle group.

How do you do Assisted Pull Up Wide Grip correctly?

Adjust the machine pin to the desired counterweight and place the knees or feet securely on the padded platform. Grip the outer handles with palms facing forward and thumbs wrapped, ensuring the hands are wider than shoulder-width. Depress the shoulder blades and pull the chest toward the bar by driving the elbows down toward the hips. Pause when the chin clears the bar level while maintaining a proud chest position. Extend the arms fully to return the platform to the starting position under tension.

What is the A90 coach tip for Assisted Pull Up Wide Grip?

Think about driving the elbows toward the ribcage rather than pulling with the hands to maximize lat recruitment.

Is Assisted Pull Up Wide Grip suitable for beginners?

Assisted Pull Up Wide Grip is rated intermediate in the A90 Training Club catalogue.

Do you need equipment for Assisted Pull Up Wide Grip?

No. Assisted Pull Up Wide Grip is listed as a bodyweight movement in the A90 catalogue, so you can train it with no kit.

A90 Intelligence

Put this into a real plan.

A90 Intelligence programmes assisted pull up wide grip into a 30, 60 or 90 day plan built around your equipment, then adjusts it as you train.

Download on the App StoreGet it on Google Play

Free to download · 7 day free trial · Cancel anytime