Back · Pull Up Bar

Assisted Wide Grip Pull Up

Wide grip, machine assist, full-range pull-ups you can actually progress.

Assisted Wide Grip Pull Up exercise demonstration
BackSecondary: BicepsPull Up Bar

How to do it

  1. Set the assist weight, kneel or stand on the machine pad, and grip the bar wider than your shoulders.
  2. Hang with arms fully extended, palms facing away.
  3. Pull your chest toward the bar, driving your elbows down and back.
  4. Squeeze your lats, then lower under control to a full hang.

The one cue that matters

More assist weight makes it easier, lower slowly and chase full range over big numbers.

Muscles worked

The wide overhand grip shortens the biceps' ability to help, which is exactly the point, the lats have to carry the pull, and the assist stack makes full dead-hang-to-chest reps possible while they learn to. Elbows driving down and back through a long range is what builds width, and the machine lets you accumulate that quality volume long before bodyweight reps exist. It earns its place as the back-width builder for anyone still earning their first strict wide pull-up.

FAQ

Why are wide grip pull-ups so much harder than other grips?

The wide overhand hand position takes your biceps mostly out of the movement and shortens the lats' leverage, so your back does nearly all the work through a tough range. That difficulty is also why they build width so well.

How wide should my grip actually be?

Just outside shoulder-width is plenty, hands a few inches beyond your shoulders. Going extreme-wide cuts your range of motion and stresses the shoulders without adding lat work.

Should I do assisted wide grip pull-ups or lat pulldowns?

Both train the same pattern, but the assisted machine keeps you moving your own body through space, which transfers directly to real pull-ups. Use pulldowns for extra volume, use the assist machine to chase the unassisted rep.

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