Which muscles does the wide grip pull up work?

The wide grip pull up mainly works your lats. It also involves your biceps.

How many sets and reps should I do?

A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.

How do I track the wide grip pull up in SweatByte?

Add it to a routine or a workout. Log the reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

Wide Grip Pull Up: how to do it and muscles worked

The wide grip pull up mainly works your lats, with help from your biceps. You need a pull-up bar.

Muscles worked

Main

Lats

Helping

Biceps

How to do the wide grip pull up

1
Hang from a pull up bar with an overhand grip well beyond shoulder width, arms straight. Engage your shoulders and keep your core tight.
2
Pull yourself up until your chin clears the bar, driving your elbows down and out to your sides. Lower slowly until your arms are straight.
3
Breathe out as you pull and in as you lower, taking about three seconds down. Keep your chest up and avoid swinging.

Form tip: Do not go too wide; a very wide grip stresses your shoulders, so keep the grip about 1.5 times shoulder width.

Common questions

Which muscles does the wide grip pull up work?: The wide grip pull up mainly works your lats. It also involves your biceps.
What equipment do I need for the wide grip pull up?: You need a pull-up bar.
How many sets and reps should I do?: A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.
How do I track the wide grip pull up in SweatByte?: Add it to a routine or a workout. Log the reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

More lats exercises

General information, not medical advice. Learn the movement with light weight first, and see a doctor or physiotherapist if you have an injury or pain. More guides in Learn.