No fitness routine is complete without a good old pull-up. This classic move engages your back, arms, and core for a comprehensive workout.
But what muscles do pull-ups work? And do all pull-up variations engage the same muscles?
Keep reading to find out!
How to correctly perform the most popular pull-up variations
Before we get into the nitty-gritty of which muscles pull-ups work, let's first take a step back and understand how to perform the most popular pull-up variations correctly.
This is important because the way you perform the exercise will have a direct impact on which muscles are recruited. Poor form will limit the effectiveness of the exercise and can lead to injury.
How to do neutral grip pull-ups
To perform a Neutral grip pull-up, start by grasping the bar with your palms facing each other. Next, pull yourself up until your chin is level with the bar.
Finally, lower yourself back to the starting position. Remember to keep your core engaged throughout the entire movement to avoid straining your lower back.
How to do wide grip pull-ups
For wide grip pull-ups, your grip should be just outside shoulder width. Start by hanging from the bar with your palms facing away from you and your arms fully extended.
Then, pull yourself up until your chin clears the bar. Lower yourself back down to the starting position and repeat. It’s important to keep your core engaged and to avoid swinging or kipping (using momentum to get your chin over the bar).
If you can’t do a wide grip pull-up with good form, try doing a Bent Over Row or Ring Rows to build up strength.
How to do close grip pull-ups
Start by hanging from a pull-up bar with your hands shoulder-width apart. Then, keeping your core engaged, slowly bring your hands together until they are touching – this is your starting position.
From here, exhale as you pull yourself up until your chin clears the bar. Make sure to keep your elbows close to your body as you do this—if they start to flare out, you’re using too much momentum and not working your back muscles enough.
Once your chin is over the bar, pause for a moment and then inhale as you slowly lower yourself back to the starting position.
How to do underhand grip pull-ups
Start by standing underneath a pull-up bar with your palms facing away from you and your arms fully extended. Grab the bar with your hands shoulder-width apart, and then curl your fingers around the bar so that your thumbs are over the top.
Bend your knees and jump up so that your chin is over the bar. From there, keep your core engaged and slowly lower yourself back down to the starting position.
How to do assisted pull-ups
The first step is to find a sturdy chair or bench that you can use for support. Once you have found a suitable piece of furniture, position yourself underneath the pull-up bar with your back to the chair.
Reach up and grab the bar with an overhand grip, making sure that your hands are shoulder-width apart. From this position, slowly lower yourself down until your arms are fully extended. Then, using your legs for support, pull yourself back up to the starting position.
What muscles do pull-ups work generally?
Now that we know how to perform the four most popular types of pull-ups correctly, let’s take a look at which muscles they generally target the most.
Latissimus Dorsi
The latissimus dorsi, more commonly known as the lats, is a large, flat muscle that runs down the sides of your back. This muscle is responsible for several key functions, including arm extension and shoulder adduction (bringing your arms down from a raised position).
Pull-ups are an excellent exercise for targeting the lats, as they require you to lift your entire bodyweight.
Pectoralis Major
The pectoralis major is a large, triangular muscle that covers the front of your chest. This muscle is responsible for several key functions, including arm flexion (bringing your arms towards your body) and shoulder adduction.
Biceps Brachii
The biceps brachii, more commonly known as the biceps, is a two-headed muscle that runs down the front of your upper arm. This muscle is responsible for several key functions, including arm flexion and forearm rotation.
It's worth noting that different variations of pull-ups target different muscles to a greater or lesser extent. Let's take a closer look at which specific muscles different pull-up variations excel at targeting.
What muscles do neutral grip pull-ups work?
When you do a neutral grip pull-up, you're working several different muscles all at once. First, there are the muscles in your arms and shoulders, which have to work hard to lift your body up to the bar.
Then there are the muscles in your back, which have to stabilize your spine as you move. Finally, there are the muscles in your core, which help to keep your body upright and stable.
As a result, neutral grip pull-ups are an excellent way to work all of these muscle groups at once. And because they don't put unnecessary strain on your joints, they're a great choice for people who want to stay healthy and injury-free.
What muscles do wide grip pull-ups work?
A wide grip pull-up will work your Latissimus dorsi (or lats for short), which are the large muscles that run down the sides of your back.
In addition, wide grip pull-ups also target your trapezius (or traps), which are the muscles that extend from your neck to your shoulders. As a result, if you're looking to build strength in your back and shoulders, then wide grip pull-ups are a great exercise to add to your workout routine.
What muscles do close grip pull-ups work?
When you do a close grip pull-up, you're working a lot of different muscles. Your back, specifically your lats, are the main target.
But you're also using your biceps, shoulders, and even your abs a little bit to stabilize your body. All of these muscles work together to give you the strength to pull your body up.
Close grip pull-ups are a great exercise for building upper body strength. They work a lot of different muscles at once
What muscles do underhand grip pull-ups work?
The primary muscle worked when doing an underhand grip pull-up is the latissimus dorsi, more commonly known as the lats.
In addition to the lats, underhand grip pull-ups also work the muscles in your shoulders, chest, and back. As a result, they provide an excellent all-around workout for your upper body.
What muscles do assisted pull-ups work?
Assisted pull-ups help to target the same muscles as traditional pull-ups, including the latissimus dorsi, trapezius, and biceps. However, they also provide additional support for the elbow and shoulder joints.
As a result, assisted pull-ups can be a great option for those new to the exercise or who have joint issues. And best of all, you can do them almost anywhere!
What are the benefits of doing pull-ups?
Pull-ups are a powerhouse of an exercise when it comes to working your upper body. They work multiple muscles at once, including your back, shoulders, biceps, and even your abs. As a result, pull-ups are an excellent way to build strength and muscle.
In addition, pull-ups also help to improve your posture and can even help to prevent injuries. Let's take a closer look at the major benefits you can expect from doing pull-ups.
Pull-ups work multiple muscle groups at once
One of the biggest benefits is that they work multiple muscle groups at once. By engaging your back, shoulders, arms, and core, pull-ups give you a full-body workout in a single movement.
They also help to improve your grip strength and range of motion. And because they can be done anywhere, they're a great exercise to add to your routine whether you're at the gym or at home.
Pull-ups help improve your posture
Not only do they help improve your posture, but they also strengthen your back and arm muscles. Perhaps most importantly, pull-ups can help to prevent injury.
By strengthening the muscles in your back and arms, you'll be better able to support your spine and avoid strain. In addition, pull-ups help to improve your balance and coordination.
They also force you to engage your core muscles, which can help improve your overall stability. So, if you're looking for a way to stay healthy and prevent injuries, adding pull-ups to your workout routine is a great idea.
Pull-ups can help strengthen your bones
Most people think of pull-ups as a way to build strong muscles, but they can also be great for your bones. When you do a pull-up, you’re actually putting stress on your bones, which helps to stimulate the production of new bone cells. This can help to prevent osteoporosis and other conditions that lead to weak bones.
Pull-ups can help improve your cardiovascular health
If you're looking for a way to improve your cardiovascular health, pull-ups may be a good option for you. This exercise helps to strengthen and tone the muscles in your back and arms, which can help to improve your overall circulation.
Additionally, pull-ups can help to increase your heart rate and get your blood flowing. In turn, this can help to improve your cardiovascular health and reduce your risk of heart disease.
Pull-ups can help improve your mental health
Doing pull-ups can help improve your mental health in several ways. First, pull-ups require you to use a lot of muscles all at once. This helps to release endorphins, which are hormones that have mood-boosting effects.
In addition, pull-ups also require you to focus on your breathing, which can help to clear your mind and reduce stress levels. Finally, successfully completing a pull-up can give you a sense of accomplishment and boost your self-confidence.
So next time you're feeling down, try doing a few pull-ups and see how you feel afterwards. Chances are you'll be surprised at the difference it makes.
5 Pull-Ups Tips For Beginners
1. Start slow and gradually increase the number of repetitions.
Pull-ups are a hard exercise to master, so don't get discouraged if you can't do a lot at first. Start by doing 2-3 sets of 5 repetitions, or however many you can manage.
Don't be discouraged even if you can only do a couple of pull-ups at first. Remember to focus on quality over quantity. Utilize assisted pull-ups if needed to complete the desired number of repetitions.
2. Use proper form.
When doing pull-ups, use proper form to get the most out of the exercise and avoid injury. Pull your shoulder blades down and back, and keep your core engaged.
Use an overhand grip, and keep your elbows close to your body. Pull yourself up until your chin is over the bar, and lower yourself back down to the starting position.
3. Start with a dead hang.
Pull-ups are most effective when performed from a dead hang position, meaning your arms are fully extended with your feet off the ground. To get into position, stand underneath the bar and jump up, gripping the bar with your palms facing away.
4. Lower yourself down slowly
Once your chin is over the bar, slowly lower your body back down to the dead hang position. Avoid swinging your body or using momentum to get back up — this will make the exercise less effective.
5. Don't forget about your grip.
Your grip is an important part of Pull-ups. Be sure to use a grip that is comfortable for you and one that will allow you to maintain good form.
If your grip is too weak, you may slip off the bar. There are a variety of grips that can be used for Pull-ups, so experiment to find one that works best for you.
Pull-ups FAQs
Why are pull-ups so difficult?
Pull-ups are difficult because they require you to lift your entire body weight using only your arms. This can be especially challenging if you are not used to lifting weights or working out. However, with practice and persistence, you can train your body to be stronger and better able to do pull-ups.
Can the average person do a pull-up?
Most people can do at least one pull-up, but it may take some time and practice to build up the strength needed to do more.
How many pull-ups should a beginner do?
In most cases, a beginner will not going to be able to complete a full pull-up exercise of, say, 3 sets of 8 reps. So, a beginner should do as many as they can while still feeling comfortable and not overexerting themselves.
What happens if I do pull-ups every day?
Your body will become stronger and better able to do pull-ups the more you practice them. However, you may want to take a day or two off in between workouts to allow your body to rest and recover.
What are the disadvantages of pull-ups?
Pull-ups can be difficult to master and may take some time and effort to get used to. Additionally, if you are not careful, you may strain your muscles or injure yourself while doing pull-ups.
How many times a week should I do pull-ups?
In general, you should try to do pull-ups at least 2-3 times per week in order to see results. However, everyone is different and you may need to do them more or less often depending on your fitness level and goals.
Does losing weight make pull-ups easier?
Yes, losing weight can make pull-ups easier because it will reduce the amount of body weight that you need to lift. However, you should also focus on building muscle and improving your overall strength in order to make the most progress.
Is it better to do pull-ups fast or slow?
There is no right or wrong answer to this question. Some people find it helpful to do pull-ups slowly in order to focus on proper form, while others find it helpful to do them quickly in order to get a better workout.
You can also try doing the concentric (lifting) part of the exercise explosively and the eccentric (lowering) part slowly, or vice versa. Ultimately, it is up to you to experiment and find what works best for you.
Conclusion
You’ve learned the correct way to do a pull-up, and you know which muscles they work. But do you know why they’re so beneficial?
Pull-ups are one of the best exercises you can do for your back, shoulders, and arms. They help to tone all these muscle groups while also improving your grip strength and overall fitness level.
So what are you waiting for? Incorporate pull-ups into your regular routine and start seeing results!