Weighted Wide Grip Pull Up
A wide grip pull-up with extra weight on a belt or vest: hands well outside shoulder width, you pull your chest toward the bar until your chin clears it, working your lats hard.
- Primary muscles
- Lats
- Secondary
- Rear delts, Upper back, Biceps, Forearm flexors
- Difficulty
- Intermediate
- Logged as
- Added weight × reps
Loads from YouTube only when you press play. The video is by an independent creator.
Why do it
This is an advanced pull for people who already get solid sets of bodyweight wide grip pull-ups. The wide grip shortens the range and puts the lats and rear delts in a less forgiving position than a standard grip, so you'll move noticeably less weight than on regular weighted pull-ups. Keep the load modest and the reps full; the value is in a strong, controlled pull through the whole range, not in the number on the belt.
How to do it
Load a dip belt or put on a weighted vest and check the weight sits securely.
Grip the bar overhand well outside shoulder-width and hang with your arms straight.
Pull your chest toward the bar with your elbows tracking down, until your chin clears it.
Lower under control to a full hang. The wide grip already shortens the range, so add weight in small steps rather than cutting the reps even shorter.
Common mistakes
Gripping too wide to finish the rep
An extremely wide grip leaves almost no range and puts your shoulders in an awkward spot. Go well outside shoulder width, but not so wide that your chin can't clear the bar.
Elbows flaring back behind you
Your elbows should track down toward your sides, not back behind your body. Think of pulling your chest to the bar.
Shortening reps to handle the load
The range is already short with a wide grip. If the added weight means stopping above a full hang, take some off.
Dropping into the bottom
Falling into the hang with extra weight jolts your shoulders and loses tension. Lower under control until your arms are straight.
Sets, reps and progression
How many sets you do and how close to failure you take them depend on your goal and your week, not on the exercise. These guides cover it:
Alternatives that train the same thing
Same movement, a different angle or piece of equipment.
