Best Pullups for Wider Back

A wider back not only enhances your physique but also improves your overall strength and posture.  As one of the largest muscle groups in the upper body, the back plays a crucial role in various activities such as lifting, pulling, and pushing. Therefore, it is essential to train your back muscles effectively to achieve optimal performance in daily life and sports.

Pullups are one of the most effective exercises to build a wider back, but with so many variations available, it can be challenging to choose the best one.

In this article, we will explore the top pullup exercises that target your back muscles and help you achieve a wider and stronger back. We've selected the exercises based on their effectiveness, difficulty level, and muscle group activation, so you can choose the best one for your needs.

Let's get started.

Table of Content

Introduction

Table of Content

Top 10 Best Pullups for Wider Back

• Wide Grip Pull Ups

• Overhand Grip Pull-Ups

• Arched Back Pull-Ups

• Underhand Pull Ups

• Kipping Pull Ups

• Neutral Grip Pull Ups

• Weighted Conventional Pull-Ups

• Side-to-Side Pull Ups

• Towel Pull Ups

• Shoulder-Width Pull Ups

Conclusion

Top 10 Best Pullups for Wider Back

1. Wide Grip Pull Ups

Wide grip pull-ups are an excellent exercise for targeting the latissimus dorsi muscles, which are responsible for creating a wider back. It's on the list because the wider grip increases the range of motion and emphasizes the latissimus dorsi muscles more than other variations. It's also a challenging exercise that requires a lot of upper-body strength.

How to do the Wide Grip Pull-up

• Hang from the bar with your arms fully extended.

• Engage your core, and pull yourself up until your chin is above the bar.

• Pause for a moment, then slowly lower yourself back down.

• Keep your core engaged and your body aligned throughout the movement.

• Try to keep your elbows close to your body.

2. Overhand Grip Pull-Ups

Overhand grip pull-ups are another exercise that targets the latissimus dorsi muscles. It's on the list because it's a classic exercise that's great for developing overall upper body strength.

The overhand grip also targets the biceps muscles, making it a great exercise for those who want to develop their arm muscles as well.

How to do the Overhand Grip Pull-up

• Grab the bar with an overhand grip, about shoulder-width apart.

• Engage your core and pull yourself up until your chin is above the bar.

• Pause for a moment, then lower yourself back down.

• Keep your body aligned and your core engaged throughout the movement.

• Keep your shoulders relaxed, and avoid shrugging them up towards your ears.

3. Arched Back Pull-Ups

Arched back pull-ups are a variation of the wide grip pull-up that emphasizes the lower latissimus dorsi muscles. It's on the list because it's an effective exercise for developing a wider back and improving overall upper body strength. The arched back position also engages the core muscles, making it a great exercise for developing core strength.

How to do the Arched Back Pull-up

• Grab the bar with an overhand grip, just outside of shoulder-width.

• Before you pull up, arch your back and pull your shoulder blades together.

• Keep your core engaged and your body aligned as you pull up until your chin is above the bar.

• Pause at the top, then slowly lower yourself down.

• Keep your shoulders relaxed and avoid shrugging them up.

4. Underhand Pull Ups

Underhand pull-ups, also known as chin-ups, are a variation of the pull-up that targets the biceps muscles in addition to the latissimus dorsi muscles. It's on the list because it's a great exercise for developing overall upper body strength and improving biceps definition. It's also a great exercise for those who struggle with performing overhand grip pull-ups.

How to do the Underhand Pull-up

•  Grab the bar with an underhand grip, about shoulder-width apart.

• With your body aligned and your core engaged, pull yourself up until your chin is above the bar.

• Pause for a moment, then slowly lower yourself down.

• Keep your body straight and avoid swinging your legs.
  

5. Kipping Pull Ups

Kipping pull-ups are a dynamic exercise that involve using momentum to complete the exercise. It's on the list because it's an effective exercise for developing upper body strength and improving cardiovascular endurance. It's also a great exercise for those who want to challenge their balance and coordination.

How to do the Kipping Pull up Exercise

• Grab the bar with an overhand grip, about shoulder-width apart.

• Keep your core engaged and hips slightly bent.

• With a quick and explosive movement, pull your body up, swinging your legs up towards the bar.

• Use the momentum of your swing to help you pull yourself up until your chin is above the bar.

6. Neutral Grip Pull Ups

Neutral grip pull-ups, also known as hammer grip pull-ups, are a variation of the pull-up that targets the latissimus dorsi muscles and the biceps muscles. It's on the list because it's a great exercise for developing overall upper body strength and improving biceps definition. The neutral grip also puts less stress on the shoulders than other variations, making it a great exercise for those with shoulder issues.

How to do the Neutral Grip Pull-up

• Grab the bar with a neutral grip, about shoulder-width apart.

• With your body aligned and your core engaged, pull yourself up until your chin is above the bar.

• Pause at the top, then slowly lower yourself back down.

• The key to this movement is keeping your body aligned and avoiding any swinging.

• Do 8-12 reps for a good workout.

7. Weighted Conventional Pull-Ups

Weighted conventional pull-ups are a variation of the pull-up that involves adding weight to the exercise. It's on the list because adding weight increases the resistance and promotes muscle growth. It's also a great exercise for those who want to challenge themselves and improve their upper body strength.

How to do the Weighted Conventional Pull-up

• Start with a regular pull up, using an overhand grip and keeping your body aligned.

• Have a weight belt or a dip belt with some weight attached.

• Pull yourself up as you normally would, but be prepared for the extra weight.

• Go slowly and with control, making sure to keep your form tight.
  

8. Side-to-Side Pull Ups

Side-to-side pull-ups are a variation of the pull-up that involves moving the body from side to side during the exercise. It's on the list because it's an effective exercise for targeting the latissimus dorsi muscles and improving overall upper body strength.

The side-to-side movement also engages the oblique muscles, making it a great exercise for developing core strength.

How to do the Side to Sides Pull-up

• To start, you'll need to set up a bar so that you can grasp it with an overhand grip, about shoulder-width apart.

• Hang from the bar, keeping your core engaged and your body aligned.

• Pull yourself up to the bar, but instead of pulling straight up, pull yourself to one side.

• Pause for a moment, then pull yourself to the other side.

• Continue alternating sides until you've reached the desired number of reps.

• This movement will require a lot of core strength, so go slow and with control.

9. Towel Pull Ups

Towel pull-ups are a variation of the pull-up that involves using a towel instead of a bar to perform the exercise. It's on the list because it's a challenging exercise that requires a lot of grip strength and upper body strength. The instability of the towel also engages the stabilizer muscles in the shoulders and core.

How to do the Towel Pull-up

• Grab a towel and hang it from a bar.

• Grasp the towel with both hands, palms facing each other.

• Keep your core engaged and your body aligned as you pull yourself up to the bar.

• Pause at the top, then slowly lower yourself back down.

• Repeat for 8-12 reps.

10. Shoulder-Width Pull Ups

Shoulder-width pull-ups are a variation of the pull-up that targets the latissimus dorsi muscles and the biceps muscles. It's on the list because it's a great exercise for developing overall upper body strength and improving biceps definition.

The shoulder-width grip also puts less stress on the shoulders than wider grip variations, making it a great exercise for those with shoulder issues.

How to do the Shoulder Width  Pull-up

• Grab the bar with an overhand grip, about two inches wider than shoulder width.

• Keep your core engaged and your body aligned as you pull yourself up to the bar.

• Pause at the top, then slowly lower yourself back down.

• Repeat for 8-12 reps.

• This variation will challenge your back and arms, so be sure to focus on maintaining a slow and controlled movement.

Conclusion

In conclusion, including pull-up exercises into your workout routine can be an effective way to target and widen your back muscles. By performing pull-ups with proper form and gradually increasing the intensity, you can effectively strengthen and widen your back. Remember to start with a comfortable grip and progress to wider grips as you become stronger. With consistency and dedication, you can achieve a wider back and improve your overall upper body strength.