WIDE-GRIP PULL-UP

The Pull-Up is universally considered one of the best exercises to develop your entire back whilst simultaneously strengthening your biceps, forearms and core; furthermore, it also increases stability in your shoulders. Many often use the term ‘Pull-Up’ and ‘Chin-Up’ interchangeably; however, they are in fact two distinct exercises; the most notable differences being: 1) the grip: Pull-Ups use an overhand grip (palms facing away), whilst Chin-Ups use an underhand grip (palms facing you). 2) the pulling plane: Pull-Ups use shoulder adduction, where the elbows come down and back from your sides, whilst Chin-Ups use should extension, where the elbows come down and back from your front. 3) The target muscles: most find Chin-Ups easier because they place the biceps in a stronger line of pull (and are consequently trained to a greater degree) whereas Pull-Ups place a greater emphasis on your lats because your biceps are placed in a weaker line of pull. It should, however, be noted that the difference in emphasis on the biceps between these exercises is only slight, and as such should not be a deciding factor on deciding which to perform.

Whilst the Pull-Up (and Chin-Up) can be performed by raising yourself with the bar in front of you or behind your neck, many voice reservations about the latter. This is because in the majority of cases most individuals do not possess sufficient joint mobility and muscle flexibility to bring the bar behind their head without placing a considerable amount of stress on their shoulders – particularly the rotator cuff muscles. As such, it is best to perform this exercise by pulling yourself up with the bar in front of you unless you have already developed sufficient joint mobility and muscle flexibility in and around your shoulder joints to perform the behind the neck variant.

The Wide-Grip Pull-Up is arguably the toughest variant of all Pull-Ups, and is considered by many to be king of all back building exercises. The wide-grip position places even less emphasis on your biceps and forearms than the Standard Pull-Up, and therefore maximally targets the upper latissimus dorsi. Even if you are adept at pumping out multiple reps of Chins-Ups or even the Close-Grip Pull-Up, you may still need to first build up your strength to perform this particular variant.

Even though the distinguishing feature of this Pull-Up variant is its wide grip, it should be noted that the law of diminishing return applies since using a very wide grip reduces your range of motion and increases the chance of shoulder injury. Typically, a grip just wider than shoulder-width should be used for this variant.

Skill Level: Intermediate-Advanced

Training: Strength

Type: Compound

Force: Pull

Equipment: Pull-Up bar

1° Muscles: Latissimus Dorsi, Rhomboids

2° Muscles: Biceps Brachii, Forearms, Deltoids, Middle Back, Core Muscles

SET-UP

Stand on a block so that you can reach the pull-up bar with extended arms.
Grasp the pull-up bar with an overhand grip (palms facing forward), with your hands wider than shoulder-width apart.
Step off the block to suspend your body from the bar using your fully extended arms.
Angle your torso around 30 degrees from vertical by sticking your chest up and bringing your legs forward – your spine may extend very slightly.
Keep your shoulders down.

EXECUTION

Inhale, and keeping your head in a neutral position look up towards the bar.
Exhale as you slowly pull your torso up, drawing your shoulders and upper arms down and back.
Continue to raise your torso by focusing on contracting your Lats, and drive your elbows behind you until your chin clears the bar.
At the top of the lift retract your shoulder blades.
Inhale as you slowly lower yourself back to the start position where you should come to a dead hang (arms fully extended and Lats fully stretched).
Repeat for the prescribed number of reps and sets.

Some find using a ‘hook grip’ (thumbs go over the bar, rather than under) makes this exercise easier on their forearms.
Each rep should start from a stationary dead hang (arms fully extended).
Move through the full range of motion. You should pull up all the way (your chin is higher than the bar), and lower yourself all the way down (your arms are fully extended).
Do not pull through your wrists or forearms, they should only function to hold the bar.
Avoid rounding your back as you raise your torso by keeping your chest up and shoulders back.