Have you ever wondered – what muscles do pull ups work? And what are the best ways to get them stronger?
Are you tired of struggling to pull your weight up on that bar? Do you feel like you’re not making any progress, no matter how many pull-ups you attempt? Don’t worry, you’re not alone.
It’s frustrating to put in so much effort and feel like you’re not getting anywhere.
But what if there’s a secret to unlocking your pull-up potential? What if you could home in on specific muscles to make your pull-ups stronger and more efficient?
In this article, we’re going to dive deep into the world of pull-ups and explore exactly which muscles are engaged throughout the movement. With this knowledge, you’ll have the tools to take your pull-up prowess to new heights.
So, buckle up and get ready to train smarter, not harder.
Why are pull-ups so hard?
That’s a good question. Several factors play a role in this.
- Relative strength. You are pulling your body weight. Oftentimes, as people become leaner (and stronger), they notice their pull ups start getting easier. Bodyfat distribution can also play a role here.
- Neuromuscular Adaptation. If you’ve never done one, you may find them challenging. Your neuromuscular system hasn’t had the stimulus to create efficient patterning. If you grew up doing gymnastics on the other hand, your neuromuscular system has most likely become very efficient creating patterns for this movement. .
- Weak grip strength. If you’re grip is weak, it will be hard to hold your bodyweight while hanging from the bar. Check out this study on how important grip strength is as a marker of overall health.
- When people start doing pull ups, they may try lat pulldown and machine assisted variations, or even rely on kipping movements and momentum. The problem with these methods is that they don’t necessarily transfer from point A to point B. While it’s important to build strength, it is equally important to engage the right muscles and prevent injuries.
Muscles Involved in Pull Ups
The main muscles that pull ups train are the latissimus dorsi, biceps, rear delts, trapezius, and abdominals. Each of these muscles plays a crucial role in the proper execution of the exercise.
The Lats
From the Latin words Latissimus Dorsi meaning “broadest back”, these are the major back muscles used in vertical and horizontal pulling movements such as chin ups, pull ups, rowing, and hand over hand rope pulls. In other words, you need them to be strong and activated to do pull ups.
The lats are also powerful rotators of the trunk…just look at the “wings”/wide backs of some of the greatest power hitters in baseball or power punchers in boxing.
Rhomboids
These are the rhombus shaped muscles about the shoulder blades located just below the traps. These are important muscles in upright posture and retraction/depression/stability of the shoulder/scapula – they keep them from ‘winging out’. Other exercises that work these are Face pulls, Kelso shrugs, and bent over rows with isometric scap retraction.
Rear Delts
Do pull-ups work the shoulders? Rear delts (posterior deltoid) are the muscles located at the back of your shoulder. Though not a primary muscle in the movement, they do work as stabilizers of the scapula during pull ups.
Teres Major
Sometime referred to as the “lat little helper” this scapulohumeral (attaches at the scapula and humerus) muscle works with the lats to bring your arms downward (adduction).
Biceps and Brachioradialis
The Biceps (Biceps Brachii) and Brachioradialis (elbow flexor in the forearm) are secondary muscles used in pull ups. They help to flex the elbow. Their degree of contributions to the movement depends on grip width, thumb over or thumb around grip, body positioning (horizontal vs angled), and mechanical angles of the elbow (and shoulder) throughout the range of motion.
Traps
The traps are broken down into upper, mid, and lower (Trap I, II, III, and IV) trapezius. Upper trap (I) elevates the shoulder (shrug), mid trap (Trap II) elevates, upward rotates, and retracts the scap, lower trap (Trap III) retracts, depresses, and rotates the scap. Shrugs and 45 degree bent over single arm trap-3 lift are examples of exercises that target the traps.
Do Pull Ups Work Abs? You might be surprised by the answer.
When it comes to abdominals did you know that in order to control your body while hanging from the bar, your abs, in particular, your rectus abdominus muscles become very active?
World-renowned strength coach Charles Poliquin used to teach us about the noticeable abdominal definition gains (and soreness) that came with 10 sets of 10 reps German Volume chin up training.
EMG researcher, Dr. Brett Contreras, found that chin-ups were not only produced the greatest rectus abdominis EMG activity, but they were also more effective than targeted ab exercises like the ab wheel, front plank, and weighted crunches.
Are there any other muscles worked during pull ups?
Before we move on, do pull ups work the chest? To an extent. This study found some pec major activity, while the pec minor may also play a role in adducting of the arm.
What about the triceps? Do pull-ups work triceps? Tough to find EMG studies on this one. Anatomically, the long head of the triceps definitely gets stretched during the movement.
Concentric vs eccentric contraction can also play a role in the EMG activity levels.
If you want more info, here is a good grad thesis on the EMG activity of different back muscles during different exercises.
5 Tips to unlock the keys to pull up success.
While there is no shortage of info on the net and social media on how to improve pull ups, aside from getting leaner, here are a few of the best we’ve seen.
1. Neuromuscular Adaptations
We’ve seen dozens of trainees, including new moms in their 30’s and 40’s who have never done a pull up before, complete not only 1, but 2, then 3, then 4. Some have even worked their way up to 15 in a row.
How?
By building or rebuilding the neuromuscular patterns. The most effective way we have seen in is to:
- Start with a slow eccentric from the top. Slowly lower for 3-5 seconds (depending on what you can do) to full extension at the bottom.
- Once your arms are fully extended at the bottom, begin to initiate the upward pull with all your might. Even if you don’t move or only pull an inch or two, this is critical.
- Be sure to keep your body completely straight (hips and knees extended if possible, and no kipping).
- Once you cannot pull any higher, hold yourself for a quick moment in that position. Put your feet on a box or platform and jump through that position with your legs. This will give you the momentum to pull yourself back up to the top of the bar.
- Once at the top, slowly lower yourself again all the way to the bottom until your arms are extended.
- Then immediately try another one.
- Build up to 5-6 second eccentrics while incorporating multiple sets of 2-5 reps. Just don’t over do it.
Over time, you will find the pull goes from a few inches, to halfway, then 3 quarters, then a full rep. Once you get one full rep, you’ll find two happens much quicker. Then work to three and so forth.
1b. Maximize your connections
Another good tip for maximizing your neuromuscular link is to incorporate PosturePro methods. In our work with law enforcement and athletes around the country, we have seen near-instant changes in posture, grip strength, vertical jump, and overall strength.
By improving the sensory signals from the body to the brain and the output signals from the brain back to the body, posture, circulation and oxygenation to tissue can be improved. For a quick intro to PosturePro check out Annette’s TED TALK presentation here. Or to see how we saw instant changes in shooting accuracy in officers here in Mass, check out this video. (For a 20% discount at the PosturPro site try this code PostureProUS.)
2. “Grease the groove”
Speaking of neurology, “greasing the groove” is term coined by Kettlebell Pioneer Pavel Tsatsouline. This refers to greasing the neurological groove. Giving the nervous system small, incremental exposures to a movement pattern versus crushing it by training to failure every time.
For example, while prepping for the Olympics, Dan Gable “greased the groove” by doing 10 chin-ups every time he passed through a door frame. He may have started with 5, then worked his way up to six, then seven, but never to muscle failure. Oklahoma NCAA champ Byron Tucker has reportedly said that a wrestler is strong and conditioned enough to win in the NCAA’s if they could do 10 sets of pull-ups for 10 reps each set, with one-minute break between sets.
Here is a “greasing the groove” progression chart for pull ups/chin ups. If you are interested in one for pushups or sit-ups shoot us an email.
How to read the chart:
- In the first column is the workout sets.
- The second column, second row is the amount of pull-ups chin-ups you can do. In the first column it is less than <1 (white bold number). If can you can’t do a pull-up/chin up, you’ll start here.
- In the second column, rows 3-6 (just below the <1) are the reps and tempo of the reps per set. For example, in the <1 set one is a 4-6 second eccentric (lowering) repetition with neuromuscular pull at the bottom.
3. Mixing Up Your Grip
Altering the grip or the angle of the pull-up, you can change the emphasis on your muscles and still achieve a successful workout.
Pronated (pull-ups), Supinated (chin-ups), Neutral Grip, all have different muscle activation patterns. Different grip widths, body positioning (see subscapularis pull up), thumb over vs thumb under, grip width, odd implement grips (check out the selection at black iron), etc all play a role as well.
Try the 3-2-1 method. Perform a set of 3 pull ups, Rest 10-20 seconds, then perform a set of 2 chin ups. Rest 10-20 seconds then perform 1 neutral grip chin up. Slowly work your way up to a few rounds of this or build the rep counts (4-3-2, 10-9-8, etc). A good challenge is to see how many rounds of 5-4-3 you can do in 10 minutes.
For a few more pull-up and chin up variations and workouts check out this article.
4. Stay Strict
it is important to perform pull ups with proper technique, allowing you to not only build strength, but also to protect your body from injuries and maximize the engagement of those target muscles. Avoid kipping. Work full range of motion (no three quarters down or up:). Keep your body vertical. Keep the hips and knees extended.
5. Give yourself a challenge
How many strict (no kipping), full range of motion (arms extended at the bottom chin above the bar at the top) chin-ups can you do in 5 minutes?
The first threshold goal is 30 full range of motion, no kipping reps in 5 minutes.
Next aim for 50 full range of motion, no kipping reps in 5 minutes.
The best we’ve seen thus far is 56 in 5 minutes.
One extra: Band and machine assisted (if you must)
Band or machine-assisted pull ups may seem too easy, as the bands take some of the load off the body. But by gradually lowering the thickness of the band and increasing repetitions, you can potentially build up strength and perform unassisted pull-ups.
FAQ
Do pull-ups help build muscle?
The short, direct answer: yes. Technique, range of motion, repetitions, sets, tempo, time under tension, recovery, nutrition, hydration, horomonal profile, sleep quality, genetics, and more can play a role in the ability to build muscle.
How many pull-ups a day is good?
This depends on the individual and many of the factors from the previous question. Check out the “greasing the groove” section again.
Is 3 sets of pull-ups good?
This is another one that depends on factors including the individual’s ability, training status, experience, how many reps per set, tempo, rest intervals between sets, etc.
Circling back – what muscles do pull ups work?
As you’ve seen, there are many benefits to pull ups!
Not only do they work various muscles, but they also improve your overall physical and mental health. By challenging yourself to get better at pull-ups, you’re also boosting your confidence and self-esteem.
This article has given you the tools to unlock the secrets of pull-up success. You now know which muscles are involved, various exercises to try, and techniques to incorporate. With this knowledge in hand, the only thing left to do is put it into practice.
Remember, each set, each repetition, each workout is an opportunity to improve and bring you closer to your goals.
All that’s left is action – now get out there and dominate those pull-ups!
Thanks for reading!
For more info, check our other articles in the blog section or some of our books available on Amazon!
