Pull up which muscle

From military drills to everyday workouts, the simple pull-up is widely regarded as one of the most important and effective exercises. To the uninitiated, however, its popularity is confusing. With so many other back and bicep exercises available, why bother with pull-ups? Turns out, a properly executed pull-up can do wonders for your functional strength and physique.

This essential exercise works several key muscles and, best of all, can be completed almost anywhere. It's not nearly as intimidating as you might think; with a basic understanding of the pull-up process, almost anybody can learn to complete this beloved move.

Before you can understand why pull-ups are so important, it helps to get a sense for the specific muscles this exercise targets and how the unique motion of the pull-up works several areas at the same time. At first glance or first rep, we should say , the pull-up looks like the kind of movement that is dominated by the arms and shoulders. However, pull-ups primarily target the latissimus dorsi — a muscle in your back that isn't typically put to strenuous use during day-to-day life.

Because the lat is so difficult to target, it's important to include strategic exercises in your workout regimen. Hence, the appeal of the pull-up, which allows you to strengthen an oft-forgotten muscle without compromising on other areas of the body. Even though the lats do a lot of the work, stabilizer muscles in the arms and back also play an important role in completing each rep. Your biceps, for example, are essential for pull-ups. Likewise, the brachialis and brachioradialis — which work in conjunction with the bicep — can be targeted with a few quick pull-ups.

Simply hanging from the bar won't do much to stimulate these muscles, which launch into action as soon as you attempt to defy gravity and raise yourself above the bar. Yes, these can be worked with a typical dumbbell or barbell curl, but pull-ups go above and beyond and are easier to adapt.

In fact, with a few tweaks such as reducing the amount of space between your hands , the pull-up can shift from being a primarily lat-oriented exercise to a bicep-heavy move. Don't be surprised if your back and shoulders feel sore the day after you perform lots of pull-ups.

Muscles in these areas assist the lats but may feel even more burn, simply because they're so often forgotten. Located at the back of the shoulder, the posterior deltoid is recruited to help with every repetition of the pull-up. The lower and middle portions of the trapezius muscle also spring into action, assisting with both the concentric on the way up and eccentric on the way down portions of the pull-up.

Not to be forgotten, the pectoral muscles help out with every pull-up. Don't ditch the bench press just yet; the pec minor's role in every pull-up is just that, minor. Still, if you're looking to streamline your workout and need an option that will provide your pecs a modest boost, the pull-up should be your go-to move. Now that you understand how pull-ups work and which muscles they target, you should have a greater appreciation for all that they can accomplish.

Still, while many people have a basic grasp for the muscles that contribute to a successful pull-up, they struggle to regularly complete this crucial exercise. This reluctance may stem from a limited understanding of the myriad of ways in which pull-ups can be used to improve strength, stamina, and your entire aesthetic. These benefits are most evident when pull-ups are completed on a regular basis, as we explain below:.

When you think of a 'typical' compound exercise, what do you picture? In all likelihood, you imagine the deadlift, bench press, shoulder press, or squat. These moves may work different muscles, but they hold a lot in common:.

These attributes are important, but they are by no means limited to the standard compound exercises we've come to know and love. Pull-ups also work a variety of muscles — and they can be tweaked when necessary to focus on specific areas.

The sheer power required for a successful pull-up should not be discounted; instead of using dumbbells or barbells, this move utilizes the entire weight of your body. No single muscle can lift your body above the bar on its own, but all the upper body muscles — including the lats, traps, deltoids, pecs, biceps, forearms, and triceps — work in concert when you perform a pull-up.

If you're determined to work several muscles at once during your daily exercises, you'll find few moves more comprehensive or effective than the pull-up. As mentioned previously, pull-ups are highly versatile. You can change the effect the exercise has on your body simply by shifting a few key aspects of how it's performed. These include:.

Also, be sure to talk to your doctor before starting any new strength training routine. Pullups are hard. Here are five exercises to help strengthen your upper body so that you can pull your body weight — and then some. The wide-grip pullup is an upper-body strength movement that targets your back, chest, shoulders, arms, and core. Learn about the benefits of…. Dead hangs are a popular way to help you work toward doing a pullup.

But that's not all dead hangs can do. Here's why else you should add dead hangs…. A pronated grip is when you face your palms away from your body as you perform a resistance exercise.

An overhand grip is generally recommended when performing push-pull exercises, such as squats and deadlifts, in order to get the most benefit and…. Looking to get rid of your bra bulge? The answer lies in toning and strengthening your muscles. Use these moves to look your best in any dress. Pelvic floor exercises are important, no matter your gender Here's the most recent research and….

Whether you're a trail runner or sprinter, the right pair of running shorts goes a long way in keeping you comfortable and protected. This is because chin-ups put your arms in a more natural position , which reduces injury risk to your shoulders. Doing chin-ups with proper form will also improve your grip strength and posture. Chin-ups work your upper back and arm muscles , specifically the biceps, forearms, shoulders, and latissimus dorsi, or "lats.

However, Sobuta says chin-ups differ from pull-ups in one major way. The underhand grip position of the chin-up activates the anterior chain muscles, which are located in the front of your body, such as the biceps and pectorals — while the pull-up focuses on the posterior chain muscles in your back.

Doing a pull-up is similar to doing a chin-up. But besides the slight variations in your grip and stance, there are also differences in how your body responds to the move. One common issue with pull-ups is strain on your shoulders.

To avoid this, it's important to ensure you're using proper form by pulling your shoulders down and back before bending your elbows to pull up. Pull-ups target your back muscles primarily, specifically your lats , but also your chest and shoulder muscles.

Compared to a chin-up, pull-ups better engage the lower trapezius muscles in your back, between your shoulder blades. Therefore, we hope the information presented in this article will be of use to you in terms of learning about the various muscles and choosing the right variations. Are you looking for a suitable pull-up bar to train your back and arm muscles effectively and build up a muscular back?

Go check them out now! The five biggest mistakes in pull-ups - and how you avoid them! How to achieve 20 pull-ups in a row - 7 tips. I have read the data protection information. Great informative article, thanks a lot!

Some people say the lower back muscles are also trained a lot when doing pull-ups, do you agree with that? Btw: maybe you can also include the forearms in this article as in my opinion they are also trained a lot during pull-ups. The article gives me a lot of information. That's great! Thank you very much! Very good explanation. That will definitely help me.

Thank you for the detailed article. Don't forget the benefit on grip strength, working for the hands as well. Dead hangs are a great example, also scapula pull-ups are another variation. Highest customer satisfaction. Worldwide shipping. Easy payment, fast delivery. FREE within Germany. Premium quality products. Buy once, train forever. Blog categories. Latest posts. Klimmzug vs. Latzug - Was ist der Unterschied?