Oddo’s Angle: Wide-grip Pullup

Add this back-building staple to your routine for a strong, shapely back. Expert trainer Kim Oddo shows you how

April 11, 2013
Oddo’s Angle: Wide-grip Pullup

1/ Grab the pullup bar with an overhand grip, spacing your hands about shoulder-width apart.

2/ Hang from the bar with arms fully extended, shoulders relaxed to stretch your lats.

3/ Squeeze your shoulder blades together, arch your back, pull yourself up, and try to touch your chest to the bar.

4/ Hold the contraction at the top of the movement, then slowly lower back and repeat.

> Keep your grip as wide as is comfortably possible.

> Focus on raising your shoulders and back rather than bending your elbows.

> Strive to go through as full a range of motion as possible.

> Bring the back of your neck to the bar; it decreases range of muscles involved and may cause injury.

> Swing, bounce, or use momentum, because you’ll take the focus off the lat muscles.

> Shorten the range of motion. Be sure to lower your body all the way down.

Wide-grip pullups are a challenging exercise but a back- building staple. If you can’t do more than a few reps, use the assisted pullup machine, have a spotter assist you by supporting your feet, or do wide-grip pulldowns. You can also try reversing your grip (palms facing you).

Kim OddoKim Oddo has established himself as an expert in the fields of training and nutrition, and works with some of the world’s top figure and bikini competitors. Kim can be reached for consultations and services at bodybyo.com or on his Facebook page at facebook.com/oddosAngels.