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Wide-Grip Pull-Up
- 1 - Stand beneath a pull-up bar and grip it with both hands placed wider than shoulder-width apart, palms facing away from you (overhand grip).
- 2 - Hang at full arm extension, engaging your core and squeezing your shoulder blades together slightly to create a stable base.
- 3 - Initiate the pull by depressing your shoulder blades and driving your elbows down and back toward your hips.
- 4 - Continue pulling until your chin clears the bar, keeping your chest up and avoiding excessive swinging or kipping.
- 5 - Pause briefly at the top of the movement, squeezing your lats and upper back muscles.
- 6 - Lower yourself in a slow and controlled manner back to the full dead-hang starting position.
- 7 - Repeat for the desired number of repetitions.
