How to Do Pull Up Wide Grip

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 Pull Up Wide Grip

  1. 01Grip a pull-up bar with the hands significantly wider than the shoulders, using an overhand grip.
  2. 02Hang with the arms fully extended and the shoulder blades pulled down away from the ears.
  3. 03Pull the body upward by driving the elbows toward the floor until the chin clears the bar.
  4. 04Lower the body in a controlled manner back to a full dead hang position.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Pull Up Wide Grip

Primary Stabiliser Inactive

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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

Pull the chest toward the bar rather than the chin to ensure maximum lat recruitment and proper scapular depression.

Same coaching engine used inside the A90 app

05 / FAQ

Pull Up Wide Grip questions

What muscles does Pull Up Wide Grip work?

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 Pull Up Wide Grip correctly?

Grip a pull-up bar with the hands significantly wider than the shoulders, using an overhand grip. Hang with the arms fully extended and the shoulder blades pulled down away from the ears. Pull the body upward by driving the elbows toward the floor until the chin clears the bar. Lower the body in a controlled manner back to a full dead hang position.

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

Pull the chest toward the bar rather than the chin to ensure maximum lat recruitment and proper scapular depression.

Is Pull Up Wide Grip suitable for beginners?

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

Do you need equipment for Pull Up Wide Grip?

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

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