Erector Spinae: assists with back extension.

Trapezium: assists with shoulder elevation.

Fun Fact: Greatest activation seen in this muscle compared to the others (hence why it’s the primary mover)!

It’s used during shoulder adduction, extension and internal rotation.

Latissimus Dorsi: this is the prime mover during the wide pull up.

The main muscles worked during the wide grip pull up include: Joint Wide Grip Pull Ups ROM Close Grip Pull Ups ROM Shoulder Large Moderate Elbow Small to moderate Moderate to large Wrist Small Small Joints worked and range of motion during variations of pull ups Wide Pull Ups Muscles Worked To understand the difference, firstly we must understand what joints and muscles are being used.

The regular pull up would be placed in the middle of that continuum with the width of hand placement and level of difficulty.ĭifficulty of pull up variations on a continuum Joints worked and ranges of motion We can view the hand placement and difficult on a continuum with the close grip pull up having the narrowest grip (shoulder width apart) and what we would consider “entry level” in terms of difficulty and the wide grip pull up (more than shoulder width apart) on the opposite end of the continuum of difficulty with being “advanced”. The main difference between the three pull ups, is the width of your hand placement on the bar, which can alter the difficulty of the exercise. The wide grip pull up, regular pull up and closed grip pull up are all upper body vertical pulling exercises. Wide grip pull ups vs regular vs close grip In the close grip pull ups, your hands are placed shoulder-width apart with your palms facing away from you on the bar, whereas in the wide grip pull ups, your hands are placed more than shoulder width apart on the bar with your palms facing away from you. The main difference between wide grip pull ups and close grip pull ups is the distance between your hands on the pull up bar.

10 Summary Wide Grip Pull Ups vs Close Grip Pull Ups.6 Which type of pull up is best for athletes?.2 Wide grip pull ups vs regular vs close grip.1 Wide Grip Pull Ups vs Close Grip Pull Ups.

Wide pull ups muscles involved