The hollow body or straight-legged style pull up targets the anterior chain (front of your body) and core more effectively, but it is not ideal for lat engagement. Regardless of the style you choose, a proper pull-up is a healthy mix of extension and adduction. Hollow body and arched back style pull-ups are effectively two different exercises, as this variation places the load differently on your muscle groups. To maximize your benefit from this exercise, it is ideal to include both of these styles in your training. There are two main styles of wide grip pull-ups. If you find yourself asking, "What do I do with my legs?" then you're not alone. Come all the way down on each rep, but don't fully relax your shoulder blades. Descend from the bar in a slow, controlled manner.Pull your chin up to or just over the bar.To execute the wide grip pull-up, grab the bar with a pronated grip (knuckles facing towards you), slightly wider than shoulder-width apart, as your starting position.You should include biceps curls with a dumbbell, cable, or barbell, as well as chin-ups. If you're trying to grow your biceps, then the wide-grip pull-up will not be enough. A pull-up (pronated grip, knuckles facing you), is less effective for bicep engagement, but better for lats, traps, delts, rhomboids, and forearm engagement. The neutral grip bar is great for beginners. If you have access to a neutral grip pull-up bar, a neutral grip pull-up is easier all around. The chin-up (supinated, palms facing you, grip) is more effective at targeting the biceps, core, and pectorals, but not at all for targeting the brachioradialis (forearm).Ī chin-up does target the lats, but to a lesser extent than the pull-up. Both should be incorporated into your training. The wide grip pull-up also targets more total musculature than the lat pull-down, making it a simple, well-rounded back exercise that requires minimal equipment.Ĭhin-ups are a great exercise and not a substitute for the pull-up. The wide grip pull-up targets more musculature, like the teres major and teres minor than chin-ups or rows, which are shoulder and extension-based exercises. The wide grip pull-up incorporates strength from the core, forearms, shoulders, and other back muscle synergists. The benefits of this exercise reach far beyond those two muscles. The two prime movers of the wide grip pull-up are the biceps and latissimus dorsi. The wide, pronated (knuckles towards you) grip pull up, when executed correctly, puts most of the load on the upper back and biceps. If you are looking to take it to the next level with your back and bicep routine, then then the wide grip pull-up is for you. In fact, one of the prime movers of a wide (pronated) grip pull-up is the latissimus dorsi.
The wide grip pull-up targets your back more effectively than a chin-up. The wide grip pull-up is an advanced movement that effectively targets your arms, shoulders, core, and back.
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