• MAIN MUSCLES: Back (Latissimus Dorsi)
  • SECONDARY MUSCLES: Rear Delts, Chest, Biceps, Traps,  Forearm 
  • EXERCISE TYPE: Basic-(Multi-Joint) 
  • EQUIPMENT REQUIRED: Horizontal Bar
  • EXPERIENCE LEVEL: Beginner Midlevel


  1. Grasp the horizontal bar with a wide grip.
  2. Hang a little on the horizontal bar. To maximally stretch the lats of the back, the arms are completely relaxed and straightened, the load is applied only to the forearms, which give a strong grip.
  3. Inhale deeply and, stopping breathing, contract the latissimus dorsi and pull up to the ribcage.
  4. During wide grip pull-ups, the elbows should always be in the same place and fixed, do not pull them towards the sides of the body.
  5. Pull up until your chest is flush with the horizontal bar or slightly lower.
  6. Exhale and slowly go down to the starting position.

NOTE: Try not to engage the biceps and forearms, helping them to pull the body up. Imagine that your hands are ordinary ropes, at the end of which there are hooks, which have only one purpose – to firmly hold the horizontal bar. It is necessary to pull the body to the horizontal bar only due to the efforts of the broadest muscles of the back.