The Wide Grip Pull-Up is a strength training exercise that primarily targets the muscles in the back, shoulders, and arms. This exercise is performed by hanging from a pull-up bar with hands placed wider than shoulder-width apart.
How to perform
Step by step instructions for performing the Wide Grip Pull-Up:1. Stand underneath a pull-up bar and grasp it with an overhand grip (palms facing away from you) and hands placed wider than shoulder-width apart.
2. Hang from the bar with your arms fully extended and your legs dangling below you.
3. Engage your core muscles and pull yourself up towards the bar by bending your elbows and squeezing your shoulder blades together.
4. Continue pulling yourself up until your chin is above the bar and your chest is close to touching it.
5. Slowly lower yourself back down to the starting position with control, fully extending your arms.
6. Repeat the movement for the desired number of repetitions.
Tips for performing Wide Grip Pull-Ups:
- Keep your body straight and avoid swinging or using momentum to complete the movement.
- Focus on engaging the muscles in your back and shoulders to perform the pull-up.
- If you are unable to perform a full pull-up, you can modify the exercise by using a resistance band for assistance or performing negative pull-ups (starting at the top of the movement and lowering yourself down slowly).
- Gradually increase the number of repetitions and sets as you build strength in the muscles involved in the Wide Grip Pull-Up.
Equipment required
Body Weight
Body weight equipment includes items like resistance bands, stability balls, and suspension trainers. These tools are used for a wide range of exercises that focus on strength training, flexibility, balance, and stability. They are commonly used in bodyweight exercises that utilize the resistance of one's own body to build muscle and improve overall fitness.