Wide-Grip Pull-Up on Angled Handles
A bodyweight vertical pull-up on a multi-grip station. The outer angled handles change hand and wrist position compared with a straight bar while keeping the focus on back strength, biceps, and scapular control.
- Body part
- Back
- Movement
- Pull: all exercises
What it trains
- Latissimus Dorsi, Primary, 100%
- Teres Major, Secondary, 90%
- Lower Trapezius, Secondary, 65%
- Teres Minor, Secondary, 50%
- Brachioradialis, Stabilizer, 40%
- Forearm Flexors, Stabilizer, 25%
How to perform
Take a wide overhand grip on the outer angled handles of a multi-grip pull-up station.
Begin in an active hang with the trunk braced and the body still.
Drive the elbows down and pull the chest upward between the handles.
Keep the shoulders away from the ears as you pull.
Pause briefly near the top without craning the neck.
Lower under control until the arms are extended in a stable hang.
Repeat for the planned number of repetitions.
Tips
Use a range of motion you can control without swinging.
Keep the wide grip comfortable and do not force the wrists on the angled handles.
Start each repetition by setting the shoulders down before bending the elbows.
Keep the ribs and pelvis controlled to limit swinging.
Use a band-assisted regression if full repetitions are not yet controlled.
Stop each set before grip or shoulder control breaks down.
Common mistakes
Using a leg swing or momentum instead of completing the pull with the upper body.
Letting the shoulders rise toward the ears at the bottom of the hang.
Dropping quickly into the bottom position instead of lowering under control.
Related exercises
Variations · 2
Close-Grip Pull-Up
Different grip width and handle geometry.
Wide-Grip Pull-Up on Straight Bar
Different handle geometry: outer angled handles versus a straight bar.
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