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Overview
While pull-ups place intense stress on the biceps and forearms, taking a wider grip on the pull-up bar places intense stress on the lats. This exercise also works the rear shoulders (posterior deltoids), the biceps, and the forearms. If lifting your entire body’s weight is too much, try using the assisted pull-up machine, which can help to lift your body upward if needed.
Setup
Jump up to the pull-up bars with a wider grip that places the hands about 3-6 inches wider than your shoulders. Many pull-up bars will have angled grips that are especially for working the back muscles. Hang with your arms completely straightened and allow your lats to stretch out. Bend your knees for greater balance and stability.
Movement
Use your lats to pull yourself directly upward until your chin is over the bar. Pull your elbows down and toward the rear throughout this movement. Once at the top, be sure to arch your back as much as possible to place maximum focus on your latissimus dorsi muscles. Slowly lower yourself back down to the starting position and allow your lat muscles to stretch out at the bottom
Tips From the Trainer
This movement can also be done so that the bar travels behind your neck instead of bringing it to below your chin. Doing this variation shifts the focus of the exercise somewhat away from the lower lats to focusing more heavily on the upper lats, traps, and rear deltoids.
If pull-ups are too difficult to do using your full body weight, you can use the pull-up assist machine. Not all gyms will have this, but it can be helpful if you’re not ready for a full set of pull-ups. Simply add weight to the machine and the knee-assist will press upward on your knees to make this movement easier so that it is within your strength range. Remember: for every pound you add to the machine, your pull-ups become another pound easier.
With practice you will learn to time your pull-ups to reduce the swinging motion. If you are still having trouble with the swinging, you can have a spotter hold your waist in place, or you may be able to stabilize by touching the ground for a moment or lightly touching the squat rack supports (if you’re doing pull-ups on a squat rack).
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