Muscle Group: Back

Wide Grip Pull Ups are meant to widen the upper back and create a full sweep in the lats. Here’s how you put mass on your back! Wide grip pull ups widen the lats and develop the entire shoulder girdle. Pulling yourself forward allows you to cheat a little more than behind the neck pull-ups, so you can get more reps this way.

Grab a pull up bar with an overhand grip, hands wider than shoulder width.

Front variation: Hang from the bar, then pull yourself up, trying to get your chin above the bar and if possible your chest. At the top of the exercise, pause for a second, then lower yourself back to the starting position under control.

Behind the neck variation: Pull yourself up so that the back of your neck touches the bar. This is a strict exercise, so its best not to kick your legs. At the top of the movement pause for a second, then lower yourself under control to a hanging position.

Note: Pull-ups involve your entire body weight. If you’re just starting out you may not be able to get many reps. Do as many pull-ups as you can in a set, even if that’s just 2 or 3 till you work your way up.