Back · Bodyweight
Wide Chin-up
How to do the wide chin-up, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Intermediate
- Logged as
- Reps
- Movement
- VerticalPull
- Mechanic
- Compound
How to do it
Grab the bar with an underhand grip set wider than shoulder-width and start from a dead hang. Pull your chest toward the bar by driving your elbows down and out, then lower under control to a full hang.
- 1Lead with your lats and back as you pull, with the biceps assisting
- 2Squeeze your shoulder blades down and together at the top
- 3Control the full hang at the bottom of each rep
Common mistakes
- Don't swing or kip to get your chin up
- Don't shrug your shoulders toward your ears
- Don't cut the range short; pull to the top and lower all the way
Muscles worked
The wide chin-up mainly works the lats and biceps, with the forearms, mid traps, upper traps, lower traps, upper abs, and rear delts assisting.
- LatsPrimary
- BicepsPrimary
- ForearmsSupport
- Mid TrapsSupport
- Upper TrapsSupport
- Lower TrapsSupport
- Upper AbsSupport
- Rear DeltsSupport
Kovo programs the wide chin-up for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More back exercises
- How to do the archer pull-up
- How to do the resistance band assisted pull-up
- How to do the machine assisted pull-up
- How to do the back extension bench back extension
- How to do the machine back extension
- How to do the back lever
Last reviewed June 2026.