Fysiqal

Vertical Pull · Intermediate

Wide-Grip Pull-Up

Compound vertical pull exercise using bodyweight, pull-up bar.
Wide-Grip Pull-Up demonstration (no audio).
Movement pattern
Vertical Pull
Difficulty
Intermediate
Equipment
Bodyweight, Pull-up bar
Mechanics
Compound
Sides
Bilateral
Main plane
Frontal

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How to do the Wide-Grip Pull-Up

Cues reviewed by Kwabena Osei on

Setup

Hang from the bar with a grip wider than shoulder-width, arms fully extended, shoulder blades set (not fully relaxed/hanging).

  1. Scapular depression & adduction together is a deliberate technique for optimal lat engagement on pulldowns/pull-ups — not automatic. The pull completes without it; depressing and retracting the shoulder blades increases the muscle's effective force angle. Cue it explicitly.

  2. Pull your elbows down and out to the sides, driving them toward your hips.

  3. Lead with your chest toward the bar rather than craning your neck up to get your chin over it.

  4. Lower back down under control to a full arm extension before starting the next rep.

Common mistakes

  • Using a kip or swing to generate momentum instead of pulling with the back and arms.

  • Only doing half reps (not returning to a full hang) to bank more reps.

Muscles worked

Primary

Secondary

How the knowledge graph models this movement

Each joint action, with the role and emphasis the graph assigns each muscle. These are qualitative anatomical labels, not measured muscle activation.

  • Shoulder adductionprimary action

    Latissimus dorsi (prime mover, high emphasis); Teres major (prime mover, high emphasis); Posterior deltoid (synergist, moderate emphasis); Pectoralis major (synergist, low emphasis)

  • Elbow flexionsecondary action

    Brachialis (prime mover, high emphasis); Brachioradialis (prime mover, moderate emphasis); Biceps brachii (prime mover, low emphasis)

  • Scapula downward rotationsecondary action

    Rhomboids (synergist, low emphasis); Pectoralis minor (synergist, low emphasis); Trapezius (synergist, low emphasis)

Related exercises

All vertical pull exercises →

From the Knowledge Library

Educational content only — not medical advice. Consult a qualified professional for individual guidance, especially around injury, pregnancy or medical conditions.