Wide Arm Pull Ups


Performing Wide Arm Pull Ups will surely raise your pull up strength to a new level.  Adjusting the width of the grip will allow you to recruit different muscles in the upper body and add a new spark to your workout.  This particular version targets the lats.  By retracting the shoulder blades and bringing your chest as close to the bar as possible, you will also give your rhomboids a good workout as well.  Scale by performing strict pull ups.



  • begin in a hang on a bar with grip wider than shoulder width
  • engage core and bend elbows to lift body up until chin is in line with the bar (or chest to bar if possible)
  • maintain body position and control as you lower yourself to return to the starting position