Wide Grip Chins - Phase 2 - Day 2 - Strength. Perform the Wide Grip Chins exercise to target your upper back (including your rhomboids, middle & lower traps & the teres muscles & lats). Many think that the wider the grip, the more the lats are worked, but the wider the grip, the greater the emphasis on the upper back. Keep a slight arch in the lower back throughout the exercise & use a wide grip with your chest & chin up. Squeeze at the top of the movement & lower yourself back down slowly. You could consider getting some grips which will help you advance with this exercise, as often the forearms give out faster than the back. Avoid swinging & using momentum to get yourself to the top. Remember to squeeze at the top of the movement to get the most out of this exercise. Get your training partner to help you blast out those last few reps. Nick Jones - World Bodybuilding Champion & Zoran Lekic - Bodybuilder.