How to do the Wide Grip Pull Up On Dip Cage
BackBack & LatsBodyweightIntermediate
The wide grip pull up on a dip cage is one of the most effective tools for building a wide, powerful back by maximizing lat recruitment through a demanding range of motion. Master this movement and you build the kind of pulling strength that transfers to every athletic endeavor.
Add this to my personalized plan →Muscles worked
Primary
LatsMid-back
Secondary
BicepsRear deltsForearms
Step-by-step
- Grip the dip cage bars wider than shoulder width with palms facing away, arms fully extended and core braced before you pull
- Drive your elbows down and back toward your hips, initiating the movement from your lats rather than your biceps
- Pull until your chin clears the bar and your chest approaches it, holding briefly at peak contraction
- Lower yourself with control over two to three seconds back to a full dead hang before initiating the next rep
Common mistakes
- Shrugging the shoulders up at the start, which loads the traps and disengages the lats — begin every rep by depressing your shoulder blades downward before pulling
- Using momentum and kipping to get reps done, which removes tension from the target muscles — slow the negative and earn each rep with strict form
- Cutting the range of motion short at the bottom, which eliminates the critical stretch that drives lat growth — return to a complete dead hang every single rep
Pro tip — At the very start of each rep, think about bending the bar apart with your hands as you pull — this external rotation cue pre-activates the lats fully and dramatically increases muscle fiber recruitment before you even move an inch.
Sets & reps by goal
Build muscle3–4 sets × 6–10 reps
Get stronger4–5 sets × 3–6 reps
Lose fat / tone3 sets × 10–12 reps
Rest: 2–3 min between sets (60–90s on lighter days).
More Back exercises
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