How To Do Wide Grip Chin Ups (aka Wide Grip Pull Ups)

Wide Grip Chin Ups Exercise

Wide grip chin up is a fantastic compound back exercise that targets the lats, contributing to the famous V-taper that many desire.

It also recruits the biceps as helper muscles.  Besides the bench press, Wide Grip Chin Ups are a true test of upper body strength.

Wide Grip Chin Ups How To

  • Locate a pull up bar and grasp the bar with an overhand grip, hands as wide apart.
  • Before pulling up, ensure that the shoulder blades are pulled back and down.
  • Once in position, pull the body up towards the bar until the chin is over the bar.
  • Lower yourself slowly and then repeat the motion.

Form and Technique

Try to initiate the movement with the back before the biceps for better isolation of those back muscles.

Additionally, keep the core tight so the upper body stays rigid throughout.

VariationsBand Assisted Chin Up, Wide Grip Lat Pulldown

Routine for Strength:  5 sets x AMRAP (30 secs rest between sets)

Routine for Muscle Gains: 5 sets x AMRAP (45-60 secs rest between sets)