Wide Grip Pull Up
 Teres major
 Long head biceps
 Short head biceps

The wide-grip pullup is an advanced bodyweight exercise that improves strength in the back, shoulders, and biceps. The wide-grip position emphasizes the back by reducing resistance on the biceps and forearms.


  1. The wide grip pull up is the king of all back building exercises, and all your need is a pull up bar! Grasp the pull up bar with a wider than should with overhand grip.
  2. Step off the block, or bend at the knees to take your weight off the floor. This is the starting position.
  3. Look up towards the bar, and slowly pull yourself up until you chin is over the bar.
  4. Slowly lower yourself back to the starting position.
  5. Repeat for desired reps.

​Pull Up Tips:

  1. The wide grip pull up is a challenging exercise, but you should definitely work up to doing them. You can increase your strength by doing negative pull ups until you have the strength to knock out 3-4 sets of 10-12.
  2. If you find your forearms burning during the set, use a "hook" grip. This is where your thumbs go over the bar rather than under.
  3. Make sure you pull up all the way, and lower down all the way. Using a full range of motion is the hardest way of doing wide grip pull ups, but will give you the best results.
  4. Again, the mind-muscle connection is important with this exercise. Focus on your lats doing the work, pulling towards the center of your body as you pull up.