Wide-grip pull-up

Pull-up bar, wide overhand grip

Also called wide grip pullup, wide pull-up

Hang from a bar with a grip well outside shoulder width. Pull the chest toward the bar, then lower with control to a full hang.

Movement

Main movers get full credit for a set, helpers half.

Upper body

Scores 1-5 averaged over sources. Tap a rating for the claims behind it. Claims are our summaries of the linked sources, fact-checked by AI.

Muscle growth higher is better3.0
Solid; a reasonable default. 2 sources.
- 2/5 Too wide a grip costs the lats their stretch; fine for variation but a net negative if overdone. Renaissance Periodization, How Different Grips Can Transform Your Back Gains @ 4:36videoExpert opinion2024checked by AI
- 4/5 High tension and deep stretch with a good pump; resistance profile is uneven (easy at bottom, hard at top). Jeff Nippard, The Best And Worst Back Exercises (Ranked By Science) @ 2:35videoExpert opinion2024checked by AI
Progression higher is better4.0
Easy to add small amounts. 1 source.
- 4/5 Easy to add a rep each workout or load with a belt. Jeff Nippard, The Best And Worst Back Exercises (Ranked By Science) @ 2:35videoExpert opinion2024checked by AI