Exercise library
Back
Wide-Grip Pull-Up
No equipment needed
- Primary muscle
- Back
- Also works
- Biceps, Shoulders
- Equipment
- Bodyweight
- Movement pattern
- Vertical pull
- Role in a program
- Anchor lift
How to do it
Grip the bar wider than shoulder width with palms facing away and hang with arms fully extended. Pull your chest toward the bar by driving your elbows down and back, then lower under control to a full stretch.
Video demo coming soon.
Similar & swap-friendly exercises
Missing the equipment, or does this one aggravate something today? These also train the back — pick a substitute that feels strong and pain-free. For an actual injury, get it assessed by a professional.
- Chin-UpBodyweightVertical pull
- Close-Grip Pull-UpBodyweightVertical pull
- Neutral-Grip Pull-UpBodyweightVertical pull
- Weighted Pull-UpBodyweightVertical pull
- Assisted Pull-Up (Machine)MachineVertical pull
- Band Lat PulldownBandVertical pull
No-equipment alternatives
Training at home or on the road — bodyweight options for the back: