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Perform the Wide Grip Pull-ups to Front: Bodybuilding Back Exercise Description

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Wide Grip Pull-up

Wide Grip Pull-up

Photo Credit: Lina Rivera
This is a great exercise for adding width to your back muscles. This bodybuilding exercise is to the back what squats are to the legs. While pull-downs resemble this exercise, they just do not generate nearly as much neuromuscular stimulation as the pull-ups do. As a result of this difference, pull-ups deliver much more results in terms of muscle stimulation, size and strength gains.

If you cannot execute the pull-ups, you can either use a pull-up assist machine or have a spotter help you up.
Difficulty: Hard
Time Required: 30-40 seconds depending on amount of repetitions performed and setup time.

Here's How:

  1. Grab the pull-up bar with the palms facing forward. Your hands need to be spaced out at a distance wider than your shoulder width since this is the wide grip version of this exercise.
  2. As you have both arms extended in front of you holding the bar at the chosen grip width, bring your torso back around 30 degrees or so while creating a curvature on your lower back and sticking your chest out. This is your starting position.
  3. As you breathe out, pull your torso up until the bar touches your upper chest by drawing the shoulders and the upper arms down and back. Concentrate on squeezing the back muscles once you reach the full contracted position. The upper torso should remain stationary as it moves through space and only the arms should move. The forearms should do no other work other than hold the bar.
  4. After a second on the contracted position, while breathing in, slowly lower your torso back to the starting position when your arms are fully extended and the lats are fully stretched.
  5. Repeat this motion for the prescribed amount of repetitions.

Tips:

  1. The behind the neck variation is not recommended as it can be hard on the rotator cuff due to the hyperextension created by bringing the bar behind the neck.
  2. You can also change the width of the grip thus affecting slightly different back muscles. For a medium grip, your hands need to be spaced out at a distance equal to your shoulder width and for a close grip at a distance smaller than your shoulder width.
  3. If you cannot execute the pull-ups, you can either use a pull-up assist machine or have a spotter help you up.
  4. As you get stronger, start adding resistance to this exercise by using a weight belt.

What You Need

  • Pull-up bar or Pull-up assist machine.
  • Weight belt if you are adding weight to the exercise.
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