Wide Grip Chinup

Wide Grip Chinup Basics

Primary muscles worked: Latissimus Dorsi, Biceps

Synergist Muscles: Rhomboids, Forearms

Mechanics: Compound

Equipment: Pullup or chinup bar and a stepping stool or bench

How To Perform The Wide Grip Chinup

• Place the stool or bench on the floor about one foot away from the chin up bar.
• Reach up and grab the bar with an underhand or supinated grip so that your hands are spaced six inches beyond shoulder-width apart.
• Step off of the stool and allow your body to hang in a completely relaxed state.
• If your feet are touching the floor, bend your knees and cross your feet to ensure your feet remain off of the floor.
• Draw your shoulder blades together and then pull against the bar with your hands. This will cause the angles at your shoulder and elbow joint to decrease.
• Continue lifting until your chin has cleared the height of the chinup bar.
• Hold this elevated position for a brief moment and then relax your back and biceps to return your arms to full extension.
• Repeat another repetition when your arms are completely straight.

Wide Grip Chinup Tips

• Avoid widening the distance between your hands too much because this will decrease your available range of motion and can put your shoulder in a compromised position.
• Do not lift your legs during the lift to generate upward momentum. This cheats your back and biceps from getting valuable work. This type of "cheating" usually occurs near the end of sets when the muscles need the work the most.
• Also avoid swinging your body when performing the wide grip chinup. Each repetition should be performed only after your arms are straight and body is completely still.

Wide Grip Chinup and Sports Application

The wide grip chinup helps improve back and bicep coordination. Shifting to a wider grip changes the emphasis to the back muscles. While not readily visible in most sports setting, the muscles worked are most beneficial to gymnasts and rowers. The wide grip chinup can be used by other athletes who are seeking to add some variation to their back or bicep workout program.