Wide grip pull-ups to the chest

When doing wide-grip pull-ups to the chest, the latissimus dorsi muscles of the back work very well. However, this variation is a bit more challenging than shoulder-width pull-ups.

Nuances and mistakes

1. Your grip should be wide enough so that your forearms are parallel to each other at the top position. That is, they should be directed strictly perpendicular to the floor. This way, the range of motion will be quite large, and the latissimus dorsi muscles will receive a good load.

2. The wider the grip, the more stress the back muscles receive, but the range of motion shortens. Therefore, finding the right balance is important.

3. You need to lower yourself all the way down. You should pull up all the way as well. Ideally, try to touch the bar with the upper part of your chest.

5. In general, wide-grip pull-ups are fundamental exercises for the latissimus dorsi muscles. Therefore, if you want a strong back, you should be doing them at least once a week.

6. You can also do combined pull-ups. One repetition behind the head, and the next to the chest. Alternate these during all sets.

7. If you can’t do pull-ups well, ask someone to give you a push with their hands at your legs or between your shoulder blades. This way, you will be able to do more repetitions and learn to pull up more quickly.