Back Muscles - Wide Grip Lat Pull-Up

In this lesson, you will learn how to perform wide grip lat pull-ups to target the upper back muscles and the arms.

All you need for this exercise is a pull-up bar.
Find more back exercises in weight training and bodybuilding programs.

Grab the pull-up bar with your hands about two shoulder widths apart, fingers pointing forward (away from your head).
Start with your elbows almost fully extended.
Pull yourself up until your chest touches the pull-up bar, and exhale slowly.
- Try to keep your entire body straight and avoid generating momentum with your legs.
Slowly extend your arms to lower yourself back down, and inhale at the same time.
- Keep your shoulders down and stable throughout the exercise.
- Fully extend your arms at the bottom.
- Slow down the descent at the end and do not let yourself fall abruptly (to avoid injuring your elbows).
- At the lowest position, your lats should be slightly stretched.

Avoid swinging your body to generate momentum.
Keep your knees extended and your abs slightly contracted.
Keep your collarbones aligned under the pull-up bar — no swinging!
The pull-up is a bodyweight exercise, so you cannot reduce the load below your bodyweight.
If you cannot perform even one pull-up yet, ask a training partner to assist or use a pull-up assist machine at the gym.
To make pull-ups more challenging, use a weightlifting belt and attach weights with a chain or sling.