Wide Grip Pull Ups

Muscles worked by the Wide Grip Pull Ups

Primary

LatsLatissimus Dorsi

Secondary

BicepsBiceps BrachiiRear DeltsPosterior DeltoidRhomboidsRhomboid MusclesTrapsTrapezius

Also called: lats, lat, latissimus dorsi, latissimus, back wings.

Equipment

Pull-Up Bar

Also called: chin-up bar, chin up bar, power tower, pull up bar, doorway bar.

How to do the Wide Grip Pull Ups

1. Grip the pull-up bar with an overhand grip wider than shoulder-width.
2. Hang with arms fully extended and core braced.
3. Pull your chest toward the bar by driving your elbows down.
4. Keep your shoulders pulled back as you rise.
5. Lower yourself under control to full extension.
6. Repeat for the desired number of reps.

Form tips

• Initiate each rep by depressing your shoulder blades before bending the arms.
• Avoid kipping or swinging your legs for momentum.
• Squeeze the bar firmly and keep your wrists straight.

At a glance

Wide Grip Pull Ups in German & Spanish

Descriptions, instructions and tips ship in all three languages in the JSON.

Related exercises

• Archer Pull Ups
• Assisted Pull Ups
• Band Assisted Pull Ups
• Behind-the-Neck Pull-Up
• Chin-Ups
• Close Grip Lat Pulldown
• Close-Grip Pull-Ups
• Lat Pulldown

Exercise data (JSON)

The record below is exactly what exercises.json ships for this exercise — names, descriptions, instructions and tips in English, German and Spanish.

{
  "id": "wide-grip-pull-ups",
  "name_en": "Wide Grip Pull Ups",
  "name_de": "Klimmzüge mit breitem Griff",
  "name_es": "Dominadas en Agarre Ancho",
  "description_en": "A pull-up performed with a wide overhand grip, emphasizing the lats and upper-back width.",
  "description_de": "Ein Klimmzug mit weitem Obergriff an der Stange, der den Latissimus und den oberen Rücken betont.",
  "description_es": "Una dominada con agarre prono más ancho que los hombros, que enfatiza el desarrollo de los dorsales.",
  "category": "strength",
  "force_type": "pull",
  "mechanic": "compound",
  "difficulty": "intermediate",
  "equipment": "pull_up_bar",
  "body_part": "back",
  "primary_muscles": [
    "latissimus_dorsi"
  ],
  "secondary_muscles": [
    "biceps_brachii",
    "posterior_deltoid",
    "rhomboids",
    "trapezius"
  ],
  "goals": [
    "hypertrophy",
    "strength"
  ],
  "tags": [
    "knee_safe",
    "no_axial_load",
    "lower_back_safe"
  ],
  "variation_group": "pull-up",
  "is_unilateral": false,
  "is_bodyweight": false,
  "instructions_en": [
    "Grip the pull-up bar with an overhand grip wider than shoulder-width.",
    "Hang with arms fully extended and core braced.",
    "Pull your chest toward the bar by driving your elbows down.",
    "Keep your shoulders pulled back as you rise.",
    "Lower yourself under control to full extension.",
    "Repeat for the desired number of reps."
  ],
  "instructions_de": [
    "Greife die Klimmzugstange mit Obergriff, breiter als schulterbreit.",
    "Hänge mit vollständig gestreckten Armen und angespanntem Rumpf.",
    "Ziehe die Brust zur Stange, indem du die Ellbogen nach unten drückst.",
    "Halte die Schultern beim Hochziehen zurückgezogen.",
    "Senke dich kontrolliert bis zur vollen Streckung.",
    "Wiederhole für die gewünschte Anzahl an Wiederholungen."
  ],
  "instructions_es": [
    "Agarra la barra de dominadas con un agarre en pronación más ancho que los hombros.",
    "Cuélgate con los brazos completamente extendidos y el core contraído.",
    "Tira del pecho hacia la barra empujando los codos hacia abajo.",
    "Mantén los hombros hacia atrás al subir.",
    "Baja de forma controlada hasta la extensión completa.",
    "Repite el número de repeticiones deseado."
  ],
  "tips_en": [
    "Initiate each rep by depressing your shoulder blades before bending the arms.",
    "Avoid kipping or swinging your legs for momentum.",
    "Squeeze the bar firmly and keep your wrists straight."
  ],
  "tips_de": [
    "Ziehe zuerst die Schulterblätter nach unten, bevor du die Arme beugst.",
    "Vermeide Schwung aus den Beinen oder der Hüfte.",
    "Bleibe unten in den Schultern aktiv, statt passiv durchzuhängen."
  ],
  "tips_es": [
    "Cuelga con los brazos extendidos y el core firme.",
    "Lleva el pecho hacia la barra bajando los codos.",
    "Desciende con control hasta la extensión completa."
  ],
  "met": 6.0,
  "images": {
    "flat": {
      "start": "images/flat/wide-grip-pull-ups-start.webp",
      "peak": "images/flat/wide-grip-pull-ups-peak.webp"
    }
  }
}

Fetch just this exercise

const { exercises } = await fetch(
  "https://exercise-dataset.com/exercises.json"
).then(r => r.json());
const ex = exercises.find(e => e.id === "wide-grip-pull-ups");

Free for personal and commercial in-app use with attribution (“Exercise data by RepDB”) — see the license and ready-made attribution snippets. Redistributing the data as a dataset or API is not permitted.