Wide-Grip Chin-Up

Setup

1. 01Grab a pull-up bar with an underhand grip set clearly wider than shoulder width.
2. 02Hang at full arm's length with the shoulder blades reaching up.
3. 03Brace the trunk and set a slight hollow-body position.

Execution

1. 01Pull the shoulder blades down first, then drive the elbows toward the ribs.
2. 02Pull until the chin clears the bar.
3. 03Keep the legs quiet — no kicking or swinging.
4. 04Lower under control to a full dead hang before the next rep.

Checkpoints

• -Every rep starts from straight arms at the bottom.
• -Chin clears the bar without the neck craning.
• -Elbows drive down and slightly back, not flaring straight out.
• -Body stays in a controlled line, not swinging.

Common mistakes

• -Cutting the bottom range and never reaching a dead hang.
• -Kipping with the hips to get over the bar.
• -Gripping so wide that elbow or wrist discomfort appears — wide is relative.
• -Dropping fast from the top instead of lowering under control.