Wide-Grip Pull-Up

Grip width is what decides where you feel this. Take a grip noticeably wider than shoulder-width, palms facing away, and hang with your arms straight. The wider hand position shortens the range your elbows travel and shifts more of the work onto your lats and less onto your arms, compared with a shoulder-width grip. Pull yourself up by driving your elbows down toward your hips rather than yanking your chin toward your hands. Get your chest close to the bar, then lower with control until your arms are fully straight again. Skip the swing or leg kip — let your back do the lifting.

PLANS THAT USE IT 2

Upper Body (No Equipment)2× / week · beginner

Back Developer — Pulling Patterns4× / week · intermediate