Wide-Grip Chin-Up

Body region

• Back
• Arms

Muscles

Main

• Latissimus Dorsi
• Teres Major
• Biceps

Helps

• Deltoid
• Trapezius
• Rhomboids
• Brachialis

Holds

• Rectus Abdominis
• Flexor Digitorum Superficialis

Equipment

• Pull-Up Bar

Technique

1. Grip the bar underhand, hands clearly wider than your shoulders.
2. Hang with straight arms and pull your shoulder blades down.
3. Pull until your chin passes the bar.
4. Lower slowly to a full hang.

Cues

• Use only as wide a grip as your wrists and elbows tolerate.
• Keep the elbows pointing forward and down.

Common mistakes

• Going so wide that the elbows or wrists hurt.
• Swinging to get over the bar.

Alternatives

• Pull-Up
• Assisted Chin-Up