Wide Seated Pull-Up
The seated pull-up with the hands well outside the shoulders; the wide grip flares the elbows and shifts the pull toward the upper back.
How to do it
Setup
Seated under a bar within reach of straight arms, legs long, heels down, overhand grip well wider than the shoulders.
Steps
- Pull the chest to the bar, elbows traveling wide.
- Squeeze the shoulder blades together at the top.
- Lower to straight arms with the grip still wide.
Common mistakes
Grip creeping narrower between reps: reset it wide. Elbows dropping to the ribs: keep them out to the sides. Hips dragging on the floor: lift the body as one line.
Breathing
Exhale on the pull, inhale on the way down.
