Wide Grip Pull-Up
The Wide Grip Pull-Up is a bodyweight exercise that primarily targets the lats. It is a staple in well-designed hypertrophy and strength programs when programmed with proper volume and progressive overload.
How to perform the Wide Grip Pull-Up
- 1Stand under the bar, grab it with your hands wider than your shoulders and palms facing away from you, then hang with your arms straight and your chest lifted slightly. Gently pull your shoulders down and back so you’re not shrugging into your ears.
- 2Pull your chest up toward the bar, leading with your chest and squeezing your upper back, then pause briefly at the top. Lower yourself back down in a slow, controlled way until your arms are straight again, then repeat for your reps while breathing out as you pull up and in as you lower down.
Coach tips
- Think about driving your elbows down toward your ribs instead of just pulling with your hands to really feel your back working.
- Keep your chest up and avoid swinging or kicking your legs to make sure your muscles, not momentum, are doing the work.
- If you can’t get a full pull-up yet, use a resistance band or a low bar with bent knees to assist while you build strength.
Train lats smarter
One rep, one set. Hypro turns the Wide Grip Pull-Up into measurable progress, week after week.
The right weight, every set
Hypro suggests your next Wide Grip Pull-Up weight and reps based on what you actually lifted, your rest, and your fatigue. Choose weight-first or reps-first. The more you log, the sharper it gets.
See exactly how much lats you train each week
Every set you log counts toward weekly volume per muscle group. Spot imbalances, avoid junk volume, and program the same way IFBB Pros do.
Use this exercise inside an IFBB Pro plan
Pick a coach-made program, get a plan matched to your goals, and message your coach for form checks. The Wide Grip Pull-Up fits right into proven hypertrophy and strength templates.
