As with regular pull-ups, you can either bend your knees and cross your feet or keep your legs straightened. Once your lats are completely contracted and your chin is over the bar, you can lower yourself to the initial position. When you perform wide-grip pull-ups, it's helpful to focus on using your lats to pull your elbows downward toward your ribcage.Īlso, focus on keeping your body straight without arching or swinging throughout the pull. Allow your body to hang from the bar with your arms straightened, and then pull yourself upward so that your chest nearly touches the bar and your chin is over the bar. Separating your hands in this way ensures that you emphasize working your lats. Grasp a sturdy bar with a firm overhand grip and your hands separated by a distance roughly twice the width of your shoulders. The procedure for performing wide-grip pull-ups is similar to the procedure for regular pull-ups discussed above. Wide-grip pull-ups are used for emphasizing to your lats, instead of working primarily your biceps. Variations Of Pull-ups: Wide-Grip Pull-ups Let's take a look at some of the more popular variations of pull-ups that you may encounter in your gym. Relaxing too much can place a great deal of stress on your shoulders joints.Īs you may have imagined, there is a wide variety of different ways to perform pull-ups. It's also a good idea to avoid relaxing your muscles too much while in the initial position. Note that while you perform pull-ups, you can either bend your knees and cross your feet or keep your legs straightened so long as your feet don't touch the floor. Once your chin is over the bar, you can lower yourself to the initial position. While you're pulling, focus on keeping your body straight without arching or swinging. Next, pull yourself upward to the final position where your chest nearly touches the bar and your chin is over the bar.

With your arms straightened, allow your body to hang from the bar. You can perform pull-ups by grasping a sturdy bar with a firm overhand grip and your hands separated by a distance roughly equal to your shoulder width.

Wide pull ups muscles involved