Wide-grip Pull-ups: Expand Back Width

Table of Contents

Back-Width Blueprint: Mechanics, Muscles, and Weekly Structure

Wide-grip pull-ups target back width by emphasizing the lats and teres major. Proper mechanics matter most for safety.

Grip width sets the stimulus. I start just outside shoulder width for beginners. I increase width gradually as control improves.

Scapular depression drives lat recruitment. I cue “shoulders down, ribs tucked, abs tight.” I keep a slight hollow body.

Key science: Wider grips reduce biceps leverage and increase lat moment arms. Scapular depression enhances shoulder joint centration. The primary energy pathway is phosphagen for sets under 10 reps, with glycolytic support during clusters.

Body angle influences load. I cross ankles and squeeze glutes to limit swing. I pull chest toward the bar without shrugging.

Immediate win: Do 2 sets of 8 scapular pull-ups. Hang, depress shoulders, and hold 2 seconds. Feel lower lats switch on.

Day	Focus	Main Sets	Accessory
Mon	Wide-grip strength	4×4–6	Chest-supported row 3×8–10
Wed	Volume + technique	5×3–5 (banded or assisted)	Scapular pulls 3×8; Dead hang 3×20s
Fri	Eccentric or weighted	6×3 negative or 5×3 weighted	Face pull 3×12; Hollow holds 3×20s

Warm-ups prepare joints. I use 5 minutes of easy rowing, heart rate 120–135 bpm. I include thoracic openers.

Safety note: Avoid yanking from a dead hang with shrugged shoulders. This increases impingement risk. Initiate with depression first.

Overload Engine: Sets, Tempo, and Tiered Progressions

Progressive overload grows back width. I rotate intensity, density, and range of motion strategically.

Tempo controls difficulty. I like 3-second lowers for skill building. I shorten to 2 seconds when adding weight.

Overload options: Add reps weekly, add small load, reduce rest, lengthen eccentric, increase total sets, or widen grip narrowly.

Level	Main Work	Sets × Reps	Tempo	Rest
Beginner	Band-assisted wide grip	5×5–7	3-1-1-1	120s
Intermediate	Strict wide grip	4×4–6	2-0-1-1	150s
Advanced	Weighted wide grip	5×3–5	2-0-1-1	180s

I program microplates for smooth jumps. I increase 1–2 kg when I hit the top rep range with two reps in reserve.

Try today: Perform 6×3 eccentric reps. Step to the top, hold 1 second, lower 3 seconds. Rest 90–120 seconds.

I log sets in the Strong app. I note grip width, bodyweight, and RIR. I adjust loads based on readiness scores.

Last week, I ran 5×5 at bodyweight plus 10 kg. I kept a 2-0-1-1 tempo. Heart rate peaked near 140 bpm.

Technique alert: Avoid flaring ribs upward. Keep abs braced. Rib flare reduces lat leverage and stresses the lumbar spine.

Practice Ladder: Daily Execution and Week-to-Week Implementation

Consistent practice builds skill fast. I structure short daily touches and focused main sessions.

Grease-the-groove sessions keep fatigue low. I perform submaximal singles during breaks. I maintain perfect form every rep.

Skill ladder: Dead hang → Scapular pull → Isometric top hold → Assisted reps → Strict reps → Weighted reps.

Week	Focus	Target	Test
1–2	Assisted volume	40–60 total reps weekly	Max 30s scap hang
3–4	Strict doubles	4×2–3 strict	AMRAP strict set
5–6	Eccentric overload	6×3 negatives	5RM strict or +5 kg single
7–8	Weighted strength	5×3 weighted	Rep PR retest

Daily micro-sets: Do 5 single reps at 50–60% effort, three times per day. Rest fully. Stop well before failure.

Beginners start with thicker bands. Intermediates use thinner bands or bodyweight. Advanced lifters cycle weight belts or chains.

I schedule a deload every fourth week. I cut volume by 40%. I keep technique sharp and movement crisp.

Elbow care: Gradually increase volume to prevent tendinopathy. Avoid sudden jumps. Include wrist flexor stretching after sessions.

Recovery, Fuel, and Mobility for Bigger, Safer Pull-ups

Recovery sustains progress. I manage sleep, nutrition, and mobility like training variables.

Protein drives repair. I aim for 1.6–2.2 g per kilogram daily. I spread intake across meals.

Mobility priorities: Thoracic extension, shoulder external rotation, scapular upward rotation, and lat length at overhead positions.

Warm-up Circuit	Duration	Notes
Rowing Zone 2	5 min	HR 120–135 bpm
Banded shoulder openers	2×10	Slow and controlled
Scapular pull-ups	2×8	Hold 2 seconds down

Supplement support helps consistency. I use creatine monohydrate 3–5 g daily. I drink 2–3 liters of water.

Meal	Example	Macros
Breakfast	Greek yogurt, oats, berries	40P/60C/10F
Post-workout	Rice, chicken, greens	45P/70C/8F
Dinner	Salmon, potatoes, salad	35P/50C/18F

Easy recovery win: Add a 20-minute Zone 2 walk on rest days. Track with Garmin or Strava for compliance.

I track calories in MyFitnessPal. I maintain a slight surplus for growth or a slight deficit for fat loss.

Overtraining signs: Persistent elbow ache, sleep disruption, and declining grip. Reduce volume 30–50% and prioritize sleep 7–9 hours.

Useful tools support adherence. See garmin.com for device metrics and myfitnesspal.com for nutrition logging. Strava tracks cardio consistency at strava.com.

Evidence, Tracking, and Problem-Solving — long-term result interpretation

Real numbers guide decisions. I monitor volume, rep quality, joint comfort, and photos monthly.

My last 8-week block produced clear gains. My strict wide-grip max moved from 8 to 13 reps.

Metric	Week 1	Week 8
Max strict reps	8	13
Weighted triple	+10 kg	+20 kg
Chest circumference (exhale)	101 cm	103.5 cm

Clients saw similar wins. They improved strength and reduced discomfort with consistent mechanics and recovery.

Anna, 37: “I went from zero to six strict wide-grip reps in six weeks. Shoulder aches disappeared.”

Jamal, 29: “Weighted triples climbed from bodyweight to +15 kg. Back looks wider in photos.”

What worked: Eccentric emphasis for control, small weekly load jumps, and daily micro-sets. What failed: Skipping warm-ups caused a strained calf during jumps between sets.

Stall breaker: Replace one day with 6×3 lat pulldown at heavier loads. Keep grip wide and elbows tucked in front.

Issue	Cause	Fix
Plateau	Always training to failure	Use RIR 2, add one back-off set
Elbow pain	Overuse or sudden volume jump	Deload 50%, add forearm eccentrics
Motivation dip	Monotony	Rotate grips weekly; add photo check-ins