Male

Wide Grip Pull-Up

Muscles involved

When you want to level up your body weight routine, the Wide Grip Pull-Up is an intense option for your espalda. However, to get the absolute most out of this movement, you need to pay close attention to your form and avoid frequent mistakes. The classic error is shrugging your shoulders toward your ears or using momentum to swing yourself up. If you focus on keeping your shoulders depressed and pulling your chest toward the bar, you will feel your espalda working with pure intensity. Maintain continuous control on both the ascent and descent, ensuring that your body weight provides the true resistance without jerking. Correcting these key details will completely transform your performance on the pull-up bar.

How to do it

1. Grip a pull-up bar with a pronated grip and hands wider than shoulder-width apart. 2. Let your arms hang completely extended, shoulders away from your ears. 3. Elevate your body until your chin surpasses the bar, contracting your lats and biceps. 4. Lower in a controlled manner to the starting position and repeat.

Equipment required

Peso corporal

Muscles worked

Tips

- Keep your core activated during the entire movement. - Avoid swinging your body to generate momentum. - Lower in a controlled manner to maximize eccentric work.