Wide-Grip Pullups, Guidelines, How to, Muscles worked

 Recommendations for Wide-Grip Pullups

A strength-training exercise for the upper body that works the back, chest, shoulders, and arms is the wide-grip pullup. It also provides an excellent exercise for your core muscles.

Incorporating wide-grip pullups into your general fitness regimen will help you become stronger in other exercises like the shoulder press and lat pulldown.

Continue reading to find out more about wide-grip pullups’ advantages as well as its technique.

How to Perform Wide Grip Pullup

Start by maintaining a straight back and spine while standing beneath a pull-up bar.

Grab the bar with both hands as you reach up. Your hold should be wider than your torso, with your thumbs pointing in the direction of one another.

Your arms and body should create a “Y” when you are in the proper position. More precisely, you should have each arm between 30 and 45 degrees apart from your torso, but no more than 45 degrees.

Gaze directly ahead and raise your torso in the direction of the bar.

After pausing, return to your starting position by lowering yourself.

Muscles worked 

The wide-grip pullup works a variety of muscles, which is one of the reasons it’s such an amazing exercise:

The lattice membranaceous

The largest muscle in the upper back, known as the “lats,” extends from the midback to the area beneath the armpit and shoulder blade. This muscle is the main force behind the shoulder’s internal rotation, adduction, and extension.

Trapezius

The “traps” run from the base of your neck to either shoulder. They go downhill in a V-shape toward your mid-thoracic spine, connecting the back, shoulder, and neck regions. This muscle helps elevate the shoulders.

Spinae erector thoracic

These three back muscles are located along the thoracic spine. According to Conrad, these muscles help with back extension.

Rhomboids

These little muscles are situated in the space between the shoulders and thoracic spine. They tighten as the shoulder pull descends, resulting in shoulder adduction.

The infraspinatus

This portion of the rotator cuff, according to Conrad, is situated on the shoulder blade and aids with shoulder extension.

Teres Minor 

According to Conrad, the rotator cuff muscle, which is situated behind the shoulder blade and under the armpit, helps with external rotation and shoulder flexion.

External oblique

The external obliques are a type of abdominal muscle that run along the sides of your abdominal wall. According to Conrad, this muscle supports the abdominal region and stabilizes the core during shoulder flexion.

Closed grip versus wide grip

Pullups are fantastic because you may use a varied grip to work different muscles. The close-grip pullup is one method for doing this. The pullup’s close-grip variation modifies your hand width.

Your hands are wider than shoulder-width apart when you have a wide grip. When you workout with a close grip, your hands are brought closer together, which affects the movement of your shoulder joints.

You may be able to perform more repetitions with the closer grip since it makes it possible for you to use your chest and biceps muscles more than with the wide grasp.

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