Wide Pull Up

Use a grip wider than shoulder width, hang from the bar, open your chest, and brace your core to keep your body long. Do not simply grip as wide as possible; find a width that feels wide while keeping your shoulders comfortable. Limited shoulder mobility may make this uncomfortable.

Pull your elbows down and out as you bring your chest toward the bar. Focus less on getting your chin over the bar and more on the outside of your back shortening as your body rises to create the wide-grip contraction.

Pause briefly when your chest reaches bar height, then lower slowly while feeling the sides of your back lengthen. Control the bottom so your shoulders do not suddenly slip; this reduces shoulder stress and sets up the next rep.

Feel the outside of your armpits shorten as your elbows travel down. If your arms still dominate with a wide grip, move your elbows farther out as you pull.

A grip that is excessively wide only shortens your range and can stress your shoulders. Your shoulders may fatigue before your arms on a wide grip, so prioritize clean reps over rep count when your position starts to break down.

Exhale as you pull up and inhale as you lower. Keeping your breathing steady helps you maintain core tension and resist the descent calmly.

It is fine to do fewer reps on a wide pull-up than on a regular pull-up. The strength of the outer-back contraction on each rep matters more than the count. Hold still for about 1 second at the bottom before pulling again to learn how to start with your lats without momentum.