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

December 16, 2012
Oddo's Angle: Wide-Grip Pullup











START

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.

EXECUTE

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 momentarily, then slowly lower back down and repeat.

DO…

>> 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.

DON’T…

>> 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.

ODDO’S BONUS TIP
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 pull up machine, have a spotter assist you by supporting your feet, or do wide-grip pulldowns. You can also try reversing your grip (palms facing in).

NO HOLDING BACK WORKOUT

EXERCISE SETS REPS
Wide-grip Pullup 5 8-10
Bentover Dumbbell Row 3 12, 10, 8
Close-grip Seated Cable Row 3 10, 8, 6
Straight-arm Pushdown 3-4 10, 10, 8, 6
Back Extensions 2 to failure