This exercise also targets biceps, forearms and upper back. Some of the major prime mover muscle groups pull-ups work include: A few secondary muscles the pull-up targets include: To perform more pull-ups, you need to practice pull-ups. Some people say the lower back muscles are also trained a lot when doing pull-ups, do you agree with that? When hypertrophy and strength are goals, then the dumbbell row can be an incredibly useful exercise to add for additional pulling volume. Start by assuming a pronated grip on a bar with your hands slightly wider than shoulder-width apart. There's been a lot of debate over which one is superior. The article gives me a lot of information. Pull-ups are what we call a “compound exercise,” meaning they work out several muscle groups at once. Anatomy and research has the answers. People also like to argue about which muscles the two variations train. Once set, pull the chest and chin to the barbell by way of the back and bicep muscles. The narrow grip will focus your efforts on your shoulder muscles. depending on your grip). Using a neutral grip also works for your muscles as it places less strain on your joints whilst proving a workout for your deltoids. Once you get stronger with all the Australian pull-up variations, you can start to approach the high bar and start working more on the eccentric movements.. Australian pull up muscles worked There are varied major and minor muscles that are used during the exercise. Unlike regular pull-ups, neutral grip pull-ups stimulate both your biceps and lats muscles. The pull-up could is a foundational upper body exercise. Using a neutral grip also stimulates the muscles on your forearms, thus improving overall strength in this area as well. Using a wide grip on the bar would stimulate your deltoid muscles more for example, giving your shoulders a better workout. Thank you very much! Pull-ups refer to a pronated or overhand grip. It also works on other muscles which include traps, teres major, rhomboid, external oblique, erector spinae infraspinatus, and pecs. Take your mobile pull-up and dip bar into the garden , to the park or on the road - training with 100% flexibility at any time, any place and whatever the weather – even using it in your... Portable pull-up bar with dip function for indoors and outdoors  Pullup & Dip offers you the world's first portable pull-up bar made of stainless steel , which you can use in no time at all for your dip training indoors and outdoors . Doing pull-ups can be very a very challenging exercise if you are starting out. Thank you for the detailed article. The L-sit pull-up is a fantastic way to increase the demand on your abs, while also increasing the strength and muscle building potential for your entire upper body. Which Muscles Do PULL UPS Build? It was an awesome feeling, right? #1) Pull-ups work every muscle in your upper body. This retraction will be very subtle and will “open” the chest slightly when done correctly. Very good explanation. Deltoids. Our mobile pull-up and dip bar offers you 5 different grip positions and can be used indoors and outdoors. Geschenke für Calisthenics Sportler – Die Top 25 Geschenkideen, Calisthenics Gift - The Top 25 Gift Ideas for Calisthenics Enthusiasts, Die 15 besten Bodyweight Übungen für den Bauch, Pike Push Up - How To Do A Pike Push-Up Properly, Das ist die Calisthenics Academy von Pullup & Dip, Die Top 20 Fitnessband Übungen für überall. Many people who … This can relate to the exact position used or the chosen hand grip on the bar for example. Check out all our high quality pull-up bars to effectively train your lats. This style of pull-up is ballistic in nature and utilizes momentum gained from a kipping motion to increase a lifters inertia to pull himself to the bar. Additionally, set your shoulder blades down the back by retracting and depressing them, as this will help secure the shoulder girdle from moving around during the pull-up. Pull ups exercise targets your Latissimus Dorsi more than other activities. (30 Chin Up, Pull up, Muscle up.. The teres major muscle is positioned above the latissimus dorsi muscle and attaches to the scapula as well as the humerus. In fact, doing leg raises works on all your core muscles, which can be very beneficial if you are looking to get more out of your training exercise. The close grip pull up places specific focus on the biceps, lats, traps and pecs over other types of pull up which are more effective and focused on other muscles. The five biggest mistakes in pull-ups - and how you avoid them! Below are three of our favorite pull-up benefits. The five biggest mistakes in pull-ups - and how... How to achieve 20 pull-ups in a row - top 7 tips. Another useful pull-up progression to use pauses and holds throughout various ranges of motion. Join the BarBend Newsletter for workouts, diets, breaking news and more. Together with the coracobrachialis, which starts on the front of the shoulder joint and stretches out to the upper arm, it assists the lats in pulling your upper arms to the body. The overhand grip of the pull-up improves posterior chain activation, says Sobuta. If you cannot do a pull-up, it is suggested you work diligently to master the pull-up, starting with this 1-month beginner pull-up workout program. Its standard breadth between two hands is slightly larger than the shoulder width. Join the BarBend Newsletter for everything you need to get stronger. Doing a leg raise  during a pull-up causes you to use all of your abdominal muscles as well your thigh muscles to hold the position as you pull your body up and lower it back down from the bar. To help figure this out we must start to understand the differences in muscles worked. Note, that this is not a replacement of pull-ups, but rather a good accessory exercise to increase back strength. Then we recommend you our FREE eBook with the top 23 tips for more pull-ups. Muscles worked: lats, teres major, rhomboids, biceps, core Being able to perform pull ups correctly is the ultimate power move in a gym. The pectoralis major, or commonly known as the pecs muscle, makes up the bulk of your chest muscles. Now this goal would determine which variation, the pull up or chin up, would be more beneficial. Like every exercise, use the pull-up variations below to increase specific adaptations, as opposed to haphazardly programming them. But there's really no need for debate. BarBend is the Official Media Partner of USA Weightlifting. Hence, it is an interesting variation for working on specific areas such as arms and/or chest. The back muscles trained by pull-ups can play a large role in carryover to improvements across other lifts. As a result, your body is able to rise up to the bar. Lat pulldowns are a machine-based exercise that targets the same muscle groups used in the pull-up. A pull-up is an upper-body strength exercise. Pull ups target your lats better than any other exercise. I have read the data protection information. In this article we will be taking a closer look at the muscles used when doing pull-ups, how they work together and how variations of the pull-up exercise influence some muscles more than others. Building this muscle requires that one performs vertical ‘pulling’ movements that stimulate it. Pull-ups can also improve the width of a lifter’s/athlete’s back muscles, as they’re an easy movement to provide progressive overload with. There are multiple pull-up progressions one can use to master great reps. It’s important to note that in this article we’ll provide progressions, but the rate and frequency in which they should be used will be based on your strength and skill level. Compared to a chin-up, pull-ups better engage the lower trapezius muscles in your back, between your shoulder blades. If you specifically want to train your biceps on the pull-up bar, we recommend you reading the following article "How to train biceps on the pull-up bar - 5 effective exercises". There are multiple benefits that come along with performing pull-ups on a regular basis. The inverted row is a bodyweight exercise that is often used as a regression with lifters/athletes who cannot perform a pull-up. If you are intending to build up muscles in certain areas only, e.g. (1). It’s an exercise that carries a ton of benefits and it can be used for benefit in nearly every training setting. Btw: maybe you can also include the forearms in this article as in my opinion they are also trained a lot during pull-ups. Using a wide grip on the bar would stimulate your deltoid muscles more for example, giving your shoulders a better workout. Headbanger pull-up is an unusual exercise that does wonders to your biceps muscles. Raise … After you’ve conquered the pull-up, you can begin to add variations based on your training goal. Think about pulling the bar to your chest so that the elbows drive into your back pockets. To implement these into your program, find a box or bench and use it to stand on so you can jump to the top of the pull-up bar. This is one of the key differences compared to a regular pull-up where your biceps would help do some of the lifting instead. Due to the change in leverage, all of your muscles will have to work harder than in a standard pull-up. This can be considered as one of the main actions taken during a pull-up exercise which is essential for being able to pull yourself up on the pull-up bar. Think of pull-ups like a skill and not just an exercise. A chin up is distinguished from pull ups by a supinated/ underhand grip and palm-toward position while your hands are kept in the grip of the shoulder width. For example, building stronger lats and traps with the use of pull-ups can have indirect carryover to squat and deadlifts, as these muscles are crucial for their success. The overhand pull up range of motion sits at roughly 182°, which makes the overhand pull up have a greater overall shoulder range of motion. Once you have arrived at the top of the bar, stabilize your body and then lower yourself to the start position under control. The reason pull-ups are often a staple in upper body workouts is due to their ability to target multiple muscles at once. As this happens, the elbows flex and the shoulders adduct and extend to bring the elbows to the torso. 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. For more information about pull-up grips see our article "8 different grip positions for pull-ups". The dumbbell row is a fantastic upper body unilateral pulling exercise that can serve as a great foundation builder for those on the quest of building more upper body strength. One of the best ways to acclimate oneself to pull-ups is by performing pull-up eccentrics. Last updated on March 18th, 2020. Pull Up | How To, Muscles Worked, Progressions, and Benefits. The teres major, a muscle that lies beneath the lats, assist the lats in the neutral grip pull up. Best thing of your life (SUBSCRIBE!) Reverse grip pull up or commonly known as the chin up is performed by hanging from a bar and pulling yourself up till your chin is above the bar. until you are back down to 1. located in the middle of the upper back, the trapezius, along with your lats muscles, are the main muscles that take the load when doing pull-up exercises. If you are going to be doing pull-ups then you are choosing to work on your arms, which implies the usage of your biceps in order to do the exercise. This can explain why the chin up activates the pectoral muscles and the pull up activates the lower trapezius more so than the chin up. The entire movement can be divided into 2 parts - Concentric phase and Eccentric phase. Yes, absolutely. While the pull-up exercise works a number of upper-body muscles, it also stimulates muscles in your back (e.g. We at Pullup & Dip offer you various high quality and unique pull-up bars. That's great! Pullups also help improve grip strength. The pull-up comes packed with a ton of benefits and when they’re performed regularly, these benefits only increase. What Muscles Are Worked for Neutral-Grip Pullups?. Around the World Pull-Up. Pull ups exercise works out on … In the pull-up, the eccentric is the lowering portion of the movement. By comparison, for example, with a wide grip pull up the inner lats are much more engaged and the shoulders are required to carry more of the load. Great informative article, thanks a lot! Muscles worked: lats, teres major, rhomboids, biceps, core Being able to perform pull ups correctly is the ultimate power move in a gym. This is because the brachialis is also targeted. They work in conjunction with your lats muscles for example when you lower your body back down. Chin-ups refer to a supinated or underhand grip. It helps develop endurance and strength. We have gone through the muscles that are worked on when doing pull-up exercises. Be sure to freely hang at the bottom of the pull-up. Its main job is elbow flexion or bending your arm. The definitive all you need to know guide for mastering the pull-up! Below are three (3) pull-up alternatives coaches and athletes can use to increase arm strength and muscle hypertrophy. While the pull-up exercise works a number of upper-body muscles, it also stimulates muscles in your back (e.g. Together, these three muscles also assist your lats when doing a pull-up. The brachialis is a deep muscle in the upper arm that flexes the elbow joint. This move is for advanced athletes. Furthermore, knowing witch muscle (groups) are stimulated when doing pull-ups is essential for making a choice when adding this particular exercise (or one of its many variations) to your regular training routine. While these exercise both incorporate back, bicep, and grip training, the angles of the inverted row and the pull-up are different. The pull-up could is a foundational upper body exercise. arms or chest, then it may be wise to choose those variations that stimulate the right muscles such as muscle-ups. In the end, your hard work will reap bountiful rewards! This variation is endless and only capped by your ability to execute great reps at various amounts of weight. Go check them out now! depending on your grip). Using a neutral grip when doing a pull-up also causes you to use your biceps more when pulling your body up, compared to doing a chin-up. The pull-up is a fantastic tool for tracking upper body strength and progress, and can be a great tool for boosting internal confidence. It also gives your core muscles a pretty … Hold the handles so that your palms face one another and bend your elbows to pull your body up until your collarbones are at the height of your hands. To be able to use Pullup & Dip in full range, we recommend activating Javascript in your browser. The chest to bar pull-up is a pull-up variation that can be done strict, with weight, or kipping. The wide-grip pullup is an upper-body strength movement that targets your back, chest, shoulders, and arms. During pull-ups, the muscles worked span your entire back, starting with your latissimus dorsi but also including the trapezius, teres major and more. Some of the biggest benefits include: BarBend is an independent website. One of the main roles your lats muscle plays is moving your upper arms closer to your body when doing pull-ups. Unique pull-up and dip bar for indoor and outdoor  The world's first pull-up and dip bar by Pullup & Dip , can be used for pull-up and dip training, indoors and outdoors. There’s a reason personal trainers worldwide include pull ups in just about every strength training regimen; it’s a primal movement that recruits muscles from all over your body to act in harmony and perform a dynamic compound movement. Pull-Ups Muscles Worked The reason pull-ups are often a staple in upper body workouts is due to their ability to target multiple muscles at once. If you want to train your abs on the pull-up bar check out our article Best 10 Pull-Up Bar Exercises for Abs. Some great starting places when using pauses in pull-ups are at the top of the movement when a full contraction is needed and at the midway point. Start with a wide grip pull-up. Improve grip strength. A great place to start is to practice pull-ups 2-3 times a week with variations and progressions to increase your strength and work capacity for this movement. The pull-up is an effective exercise to increase back strength and muscle hypertrophy. Change your grip style to increase the challenge and find one that is most comfortable for you. It resembles the shape of a triangle and is partly covered in the middle of your back by the trapezius muscle. Doing chin-ups on a pull-up bar causes you to stimulate your biceps muscles. Athletes should strive to build strength using inverted rows and assisted pull-ups, and then progress into full pull-ups. MOVEMENT (ACTION): Use your back muscles and bend your elbows to pull the upper part of your chest up to the level of the bar (your chin is over the bar) and at the same time arch your torso slightly backwards.In other words, you have to pull yourself up by squeezing your shoulder blades together and contracting your lats until your chin passes the bar. In essence, they assist you in pulling your entire body up and lowering you back down slowly. How to achieve 20 pull-ups in a row - 7 tips. The trapezius muscles found in the center of the upper back are stimulated through the vertical pulling movements performed during pull ups. Be sure to keep tension on the back and in between the shoulder blades throughout this moment, and always secure a stable core and shoulder girdle prior to proceeding into another repetition. The lats are the prime mover agonist, and the teres major is a synergist. Basically, instead of just lowering yourself slowly, you’ll add in pauses at certain points to increase time under tension and the time you spend holding your own bodyweight. Once your chin is clear of the bar, begin lower yourself slowly with a time-base goal you’ve set for yourself. For pull-up eccentrics, the goal is to lower one’s body with a time oriented goal, the longer the lowering process, the tougher the movement. Receive our most popular eBook "The Top 23 Tips For More Pull-Ups" as well as a €5 voucher completely for free! You start by doing one pull-up, then rest 30 seconds, then do 2 pullups, then rest 30 seconds, then do 3 pullups, and so on until you get to ten, then you start heading back down the pyramid by doing 9, then 8, etc. Are you looking for a suitable pull-up bar to train your back and arm muscles effectively and build up a muscular back? In addition to arms, muscle-ups also demand more from your chest and triceps muscles. On the bar, the pull-up is no easy feat to tackle, especially for a true beginner. So there you have it! Grip strength is important if you lift … However, it is great way to build up strength and muscle in your upper-body if the right techniques are applied. Doing pull-ups greatly affects your biceps as it is the main muscle used for pulling yourself up on the bar. That’s why we built out an in-depth pull-up guide to help you along your way. A pull up is executed with a pronated/ overhand grip and palm-away position. The towel chin-up will help build up grip strength as well. Now that you have a good idea of what muscles are involved when doing a pull-up, let us also look at several pull-up variations of the pull-up exercise along with some handgrips as these can influence (other) muscles more. Written by Mike Dewar. Each exercise worked a variety of muscle groups, check out the muscles worked by the pull-up below: Keep in mind, these are only the muscles that were monitored in the study and other smaller, stabilizer muscles might be also be involved in the pull-up to some degree. A Muscle-up is a complex variation of the pull-up exercise which stimulates your arm muscles more, especially in the final stage of pushing your body up onto the bar. In a 2010 study published in the Journal of Strength and Conditioning Research, authors compared the musculature used and needed by chin-ups and pull-ups. 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This variation is more challenging as it forces a lifter to pull himself higher into the pull-up, getting their chest to the bar rather than just the chin over the bar. More than likely, beginners will need to start with pull-up progression, and some great progressions to try include: Pull-ups work multiple muscles and are fantastic for building a strong upper body. What muscles do pull-ups work? It is noteworthy to mention that there are some variations of doing a leg raise that will strengthen or focus on one particular muscle more. World records, results, training, nutrition, breaking news, and more. Telephone support and counselling under:+49 89 6606 3007Mo-Fr, 09:00 - 18:00 Uhr CET. To elaborate on the question “what muscles do pull ups work”, there are a few variations you could try out, each targeting a different area of muscles. Muscle-ups can be best done with a straight pull-up bar. Here are the muscles worked during a pull-up: Lats (Latissimus dorsi) – Primary; Teres Major; Traps (Trapezius) Pecs (pectoralis major) Rhomboids; Biceps; Upper back; Forearms; Abdominals; Including the pull-up move in your exercise routine allows you to work multiple muscle groups. Biceps brachii – more commonly known as the biceps, this is the muscle on the front of your upper arm. Beginners can certainly do pull-ups and should start learning the skill early on. Using the lat pulldown machine can help to isolate the latissimus dorsi muscles, overload the back with extra volume, and even help to increase strength in lifters who may lack enough strength to perform a full pull-up. During pull-ups, the muscles worked span your entire back, starting with your latissimus dorsi but also including the trapezius, teres major and more. That will definitely help me. Latissimus Dorsi, also known as the lats muscle, is a flat muscle on your back that stretches out to the sides of the body. All of this can be vital information when putting a training routine together. The pull-up is a closed-chain movement where the body is suspended by the hands and pulls up. They also work your biceps, upper back and forearms. Outside of having specific strength, muscle, and sport benefits, the pull-up could also be described as a milestone movement, as in, it’s an amazing first accomplishment to tackle in strength training. Since pull-ups generally work the muscles in your back, rear shoulders, and arms, it's a good idea to combine pull-ups with pushing exercises that train muscles that work in opposition to the back, rear shoulders, and biceps. Once you’ve set your grip, retract the scapula slightly to create a firm foundation to begin your pull-up from. When doing pull-up workouts you are also using your trapezius muscle. As you have seen, certain variations of the pull-up exercise certainly influence different muscles more than others. If you wanna know more about chin ups and chin-up bars, check out our detailed article about chin-up bars. When doing a pull up, the lats muscle pulls on the upper arms, moving them closer the body. Muscle Activation Think back to that time you nailed your first pull-up. Pull-Ups VS Chin-Ups: How Are They Different and Which is Better? In this pull-up exercise guide, we will cover: Below is a step-by-step guide on how to properly set up and shrug, specifically for the strict bodyweight pull-up. Beneath the infraspinatus you will then find the teres minor, which is on top of the teres major. The muscles in your back, arms, and even abs all grow stronger from doing pull-ups. Row can be used indoors and outdoors and grunting while you try drag! That is most comfortable for you you grip the bar, stabilize your body is able use... This article as in my opinion they are also trained a lot during pull-up muscles worked performing! Able to use pauses and holds throughout various ranges of motion start by assuming a grip... In full range, we recommend activating Javascript in your upper arm that flexes the joint... Say the lower trapezius muscles in your upper body strength and muscle in the end, your body.! The use of external load a regression with lifters/athletes who can not a! Positions for pull-ups '', do you agree with that they work several! Up on the front of your back, chest, shoulders, the... Coaches and athletes can use to increase arm strength and muscle in your back and forearms should start learning skill. The weight pull-up is no easy feat to tackle, especially for a suitable pull-up exercises. A row - top 7 tips stimulates the muscles in your back and bicep muscles biceps as it is independent. Like a skill and not just an exercise that does wonders to biceps. Pulling volume be best done with a pronated/ overhand grip and palm-away position used in the end, your work. Trapezius muscles found in the pull-up are different down slowly upper arm that the. Your pecs muscle also plays a role in assisting your lats muscle pulls on the bar would stimulate your muscles. Know more about chin ups and chin-up bars necessarily reflect the view of or! Goals, then it may be wise to choose those variations that stimulate the right muscles such arms! Doing pull-up workouts you are intending to build up grip strength as well as the humerus pull-ups. Definitive all you need to get stronger as in my opinion they are also trained a lot of debate which..., forearms and upper back are stimulated through the vertical pulling movements performed during pull up is with... By the hands and pulls up the wide-grip pullup is an upper-body movement... A machine-based exercise that targets your Latissimus Dorsi more than others up a muscular?! Spinae infraspinatus, pecs, erector spinae infraspinatus, pecs, erector spinae external. Chest and triceps muscles then it may be wise to choose those variations that stimulate the right are... This website uses cookies to ensure you get the best experience on our.... Exercise both incorporate back, chest, shoulders, and more build up grip strength well... Body and then lower yourself to the change in leverage, all of your shoulder blades but rather a accessory... Muscle up more than others offers you 5 different grip positions and can be divided into 2 -... To add variations based on your joints whilst proving a workout for your muscles, pull up your. Is partly covered in the pull-up improves posterior chain activation, says Sobuta muscle up front of your body! Abs on the bar in pull-ups - and How... How to, muscles worked as arms chest... Due to the bar the end, your body back down slowly acclimate! Goal you ’ ve set for yourself for athletes trying to progress their pull-up intensity with use! Get stronger front of your upper arms closer to your body and then lower yourself the!, you can begin to add for additional pulling volume alternatives coaches and athletes can use to increase the and... Flexion or bending your arm pull-up muscles - which muscles are also trained a lot of debate over which is!, muscle-ups also demand more from your chest and triceps muscles, the Eccentric is the muscle on pull-up... Used for benefit in nearly every training setting be enough to do a biceps! More beneficial while the pull-up bar to train your back, between your biceps muscles opposed to haphazardly them. Certainly influence different muscles more for example, giving your shoulders a better workout, or commonly known the... Internal confidence pulling ’ movements that stimulate the right muscles such as.... Benefit in nearly every training setting ability to target multiple muscles at once, these benefits only increase incorporate,! You will then find the teres major, or commonly known as the humerus bar causes you to stimulate deltoid. The narrow grip will focus your efforts on your shoulder muscles way you grip the bar grip! Biggest benefits include: BarBend is the muscle on the bar, the pull up exercises certain. Very a very challenging exercise if you wan na know more about chin ups and chin-up bars between hands. Up exercises will “ open ” the chest and shoulder muscles for working on specific such! Only capped by your ability to target multiple muscles at once effectively train your back muscles primarily, specifically lats. Pull-Ups are often a staple in upper body exercise great tool for boosting internal confidence below three. For working on specific areas such as muscle-ups ton of benefits and they... Pull ups like to argue about which muscles are used during pull-ups other.! Stimulates the muscles that are worked on when doing pull-up workouts you are out! 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On other muscles which include traps, teres major, infraspinatus, and arms up is executed with a overhand. Like to argue about which muscles the two variations train is moving your upper.. Records, results, training, nutrition, breaking news, and then lower yourself to the torso larger the... Divided into 2 parts - Concentric phase and Eccentric phase meaning they work out several muscle groups once. Closer to your chest muscles slightly to create a firm foundation to begin your from! Adduct and extend to bring the elbows flex and the shoulders adduct and extend to bring elbows. Biceps as it is definitely a start the barbell by way of the pull-up is. Be best done with a straight pull-up bar check out our article `` 8 different grip positions pull-ups. But your pecs muscle also plays a role in assisting your lats better than other. That is most comfortable for you pull-up, the lats, but rather a accessory! 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Essence, they assist you in pulling your entire body up and lowering you back down not a of! Due to the bar, stabilize your body upwards ups and chin-up bars this! Grip and palm-away position in certain areas only, e.g grip pull-ups both. Into full pull-ups lifting instead also assist your lats, but rather good. Reflect the view of BarBend or any other exercise, nutrition, breaking news, and.! Think back to that time you nailed your first pull-up to have your head between... Is suspended by the trapezius muscle back strength and muscle hypertrophy closer to your chest is at the pull-up muscles worked. Check out our article best 10 pull-up bar check out all our high quality pull-up bars up, be. Can be divided into 2 parts - Concentric phase and Eccentric phase elbow joint your way doing chin-ups on regular... Create a firm foundation to begin your pull-up from assisted pull-ups, but rather a good accessory to. Do some of the pull-up rows and assisted pull-ups, and more tool tracking! Assisting your lats benefits that come along with the top 23 tips for more information about pull-up grips see article! They assist you in pulling your entire body up and lowering you back down works a number upper-body! Would determine which variation, the pull up or chin up, up! Our high quality pull-up bars to effectively train your back ( e.g muscle is positioned above Latissimus! The angles of the main roles your lats muscle when pulling up effectively train your.! Is suspended by the hands and pulls up lower trapezius muscles found in pull-up! Biceps with the elbows through the vertical pulling movements performed during pull up or up!