How To Increase Your Wide Grip Pull-Ups in 4 Weeks
Chin-ups are one of the best exercise for building definition and strength in the back and arms. There are many
variations of the pull-up, but perhaps the hardest one is the wide grip pull-up.
In this article I will discuss what muscles the wide grip pull-up works, how to increase the number of wide grip
pull-ups you do, and give you a simple pull-up routine that will certainly help improve your strength and muscle
So read on to find out how this exercise can help you achieve the physique you’ve always wanted!
The pull-up works a variety of muscles in your back, midsection, and arms, thus making it a great compound
exercise to add to your routine. Pull-ups primarily work your lats and your teres major.
They also require abdominal strength and help from your biceps. Wide grip pull-ups place more emphasis on you
lats than narrow grip pull-ups (which focus more on the biceps and traps). For optimal back development, consider
included both type in your back workout.
A wide grip pull-up reduces your range of motion and takes a lot of the bicep work out of the equation. Because
of this, a majority of the work is done by the lats. Many people find wider grip to be harder because of a
lack of strength in their back, while others find this grip easier.
Whatever your preference, be sure to warm up your shoulders completely before starting. A wide grip pull-up can
take its toll on your rotator cuffs and it is best if you do not perform them without warming up first.
With that being said, increasing the number of wide grip pull-ups you can perform takes a bit of work. Usually,
aiming to increase the number of repetitions you do by one each session can make a big difference. However, if you
find your progress stalling you may want to consider a few different plans of attack.
The first thing you can do is take a couple days off. If you have been training very intensely for a long period
of time you muscle may just need a longer time to recover. If they do not get proper rest then you may see
decreases in strength or no progress.
If that doesn’t work, try increasing your training intensity
other ways. You can do this by decreasing your rest time between sets or increasing the number of sets you do.
Another way to increase your wide grip pull-up strength is to increase negatives (or amount of time you lower your
body during the movement).
Pull yourself above the bar and then lower yourself down as slow as possible. Once you can do 10 of these in a
row, you should be able to increase your wide grip pull-up strength drastically – and in only 4 weeks!
Alternatively, you can try adding weight to the your sets. Add around 10-25 pounds to start and work your way up
to doing 3 sets of 10. This will help you do more bodyweight pull-ups.
The wide grip pull-up is a great way to increase strength and power in your back and arms. Follow these simple
tips and I promise you will see incredible progress in just a few short weeks!