Wide Pull Up
Complete guide to Wide Pull Up. Learn proper form, technique, and execution. Targets Back — Lats. Requires body weight. Step-by-step instructions and expert tips.
How to Perform Wide Pull Up
Grab a pull-up bar with a wide overhand grip, hands well outside shoulder-width.
Hang with your arms fully extended and cross your feet behind you.
Engage your abs and take a breath.
Pull yourself up by driving your elbows down until your chin clears the bar, squeezing your lats at the top and exhale.
Slowly lower yourself back to the starting position and breathe in.
Repeat for the desired number of repetitions.
Training Guidelines
These are general guidelines. Adjust volume and intensity based on your experience and goals.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 4–6 | 2–3 min |
| Muscle Growth | 3–4 | 8–12 | 60–90 sec |
| Endurance | 2–3 | 15–20 | 30–60 sec |
| Beginner | 2–3 | 10–15 | 60–90 sec |