Wide Pull Up
Trains the lats. You need a machine. None of our programs use it yet, but you can add it to any session you build.
Free to use. The app works out every weight and times your rest.
In the programs
None of our programs use the Wide Pull Up
It is in the app, so you can add it to any session and log it like anything else. It is just not written into one of our 50 free programs. If you want a lats exercise that is, there are 7 on the Lats page.
Muscles worked
What Wide Pull Up trains
Technique
How to do the Wide Pull Up
- Grasp a pull-up bar with an overhand grip, hands placed significantly wider than shoulder-width apart. Hang with your arms fully extended and your legs slightly bent or crossed behind you.
- Engage your core and pull your shoulder blades down and back to start the movement.
- Pull your body upward by driving your elbows down towards your sides, continuing until your chin is above the bar.
- Lower yourself back to the starting position with control, fully extending your arms. Repeat for the desired number of repetitions.
Form cues
Getting it right
- Focus on pulling with your lats by driving your elbows down rather than pulling with your arms.
- Avoid swinging or kipping; perform the movement slowly and with control.
- Lower yourself fully on each repetition to work through a complete range of motion.
- Exhale as you pull up and inhale as you lower yourself.
Substitutes
Swap Wide Pull Up for
The app's swap picker ranks these the same way: same muscles, similar movement, similar equipment.
Let the app run the Wide Pull Up for you
Durata picks the weight, times your rest and adds load when you earn it. That works on any of our 50 free programs, or on a session you put together yourself.