Pull Ups Muscles Worked: A Detailed Guide

September 18, 2024

During pull ups, muscles worked include the latissimus dorsi, posterior deltoids, and core. Each of these functions to maintain the correct body position.

In terms of bodyweight exercises, the pull-up remains one of the simplest and most challenging movements you can perform. Because of this, it remains a training staple in many functional fitness routines.

The history of the pull-up can be traced back to the 1770s when it was used originally as a gymnastics movement. Since then, multiple movement variations have been developed, including the chin-up and the inverted row. This is also known by some as the Australian pull up.

Fast forward several hundred years to the present day to see that the pull-up is widely adopted by several training populations such as bodybuilders, sports athletes, and recreational gymgoers.

This article explores the pull-up in detail, looking at the different movement stages and muscles worked. Keep reading to become an expert in no time at all.

Struggling with your Pull Ups?

Work on your weak links with our handy guide, over on YouTube.

What Are Pull-Ups?

The pull-up is a foundational upper-body exercise that offers several functional and performance-based benefits when performed correctly. While it looks simple, it requires a large degree of muscular strength, core stability, and coordination. It also offers multiple variations which include scapula pull ups.

We can define a pull-up as a closed-chain upper-body movement that involves pulling your body weight above an overhead bar. At the simple level, your body is suspended while gripping a bar using a normal or wide overhand grip. From here, you pull your body weight up using your upper-body muscles and core until your chin reaches the height of the bar.

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Pull-ups use a similar movement pattern to chin-ups but differ in the grip position and elbow movement. This uses the same muscle groups but changes the relative contributions. The pull-up remains one of the best movements you can perform when looking for a functional pulling exercise.

Before examining the wide grip pull ups muscles worked, we first need to discuss the correct form. This allows targeted muscle activation.

How To Do Pull-Ups

Firstly, you need something to practice pullups on at home. For this you’re going to need a freestanding pull up bar, such as the Gravity Fitness pull up bar here.

Set Up Phase

Stand in front of a suitable pull-up bar that’s at a higher height than you. Ensure that you can hang freely before initiating the pull. This can be done using a suitable indoor or outdoor space.
Raise both arms in the arm and grasp the pull-up bar with an overhand grip. Make sure that your hands are shoulder-width apart.
Bring your shoulder blades back and down. Ensure that your chest is up with your head facing forwards
Inhale and engage your core. This is your correct starting position.

Pull Phase

Exhale and pull yourself up to the pull-up bar by flexing your elbows. They should be directly out to the sides of your body. This is the main difference to the chin up exercise.
Keep a neutral back position throughout, ensuring your chest stays up with your back as the primary mover. Your legs should be dangling or crossed over to maintain balance.
Pause briefly at the top position when your chin comes to the height of the bar.

Lowering Phase

After a brief pause, gradually lower yourself back to the starting position under control. Your elbows should extend using the same movement
Continue lowering until your elbows reach a fully extended position.
Repeat the same technique cues detailed above for the desired number of repetitions and sets.

Pull-Ups Muscles Worked

Pull-ups are widely regarded as an upper-back exercise that use the latissimus dorsi muscles as the primary movers. The muscle activation rate largely depends on the grip width. Notable secondary movers include the biceps brachii, posterior deltoids, and trapezius muscles.

Below we discuss the contribution of each muscle group at different stages of the pull-up. When performing close grip pull ups, muscles worked will be the same but differ in activation.

Primary Movers: Latissimus Dorsi

The latissimus dorsi muscles, also known as the lats, are a superficial muscle group that stretches across most of the back. They ensure correct upper limb movement and play an accessory role in respiration.

The lats primarily function to extend and adduct the arms. In other words, they bring the arms behind and into the midline of the body. This action is more pronounced when the arms are in a raised position, or the shoulders are flexed.

During the set-up phase of the pull-up, you flex your shoulders. This brings both arms to the bar, allowing you to grip before initiating the pull. This provides the starting position for proper lat activation.

As you pull with your elbows flared out, your lats contract to extend and adduct the arms. This means they come into the body and slightly back. This allows you to reach the top position at the height of the bar. When lowering back down, the lat muscles perform their eccentric actions, lengthening to control the body position as you come back to the start.

During the pull-up, the lats show a muscle activation rate of 79.82%. This is a measure of how hard a muscle is working during movement or against resistance. This high activation rate signifies their role as a primary mover.

Secondary Movers: Biceps Brachii

The biceps brachii are an upper-arm muscle group located at the front of the upper arms. They’re made up of two main muscle groups. These are the biceps short head and the biceps long head. Both of these heads originate from the humerus, or upper arm, and insert into the ulna, or forearm.

They primarily function to perform elbow flexion. This is the action of moving the forearm so that the angle between that and the upper arm gets smaller.

In the pull-up exercise, the biceps brachii function to flex the elbows. This happens during the pull phase as the lats function to adduct and extend the arms. During the lowering phase, the biceps brachii lengthen to help control the descent back to the starting position.

The wider grip position means that the biceps brachii are less activated than during the chin-up. The same muscle activation study as above shows an activation rate of 43.93% during the pull-up.

Secondary Movers: Trapezius

The trapezius, or trap muscles are large and flat back muscles that extend from the upper back to between the lat muscles. They can be split into three sections — the upper traps, middle traps, and lower traps.

Each of the three main sections primarily functions to stabilize the scapula, or shoulder blades. This happens during arm movement or when standing still to maintain good posture.

During the pull-up movement, the trapezius muscles function during each phase. When lifting the arms up to reach the bar, they rotate the scapula upwards. When initiating the pull phase, they stabilize the scapula position, allowing the lats to function as the primary movers. As you lower down to the start, they allow the scapula to rotate downwards, ensuring the correct arm position.

Secondary Movers: Posterior Deltoids

The deltoid muscles, or shoulders, can be split into three sections. These are the anterior deltoids, lateral deltoids, and posterior deltoids. Each performs slightly different functions depending on the movements.

The posterior deltoids, or rear deltoids, are located at the back of the body, Their primary function is to extend the shoulders, bringing them behind the body, Alongside this, they also act as scapula stabilizers along with the trapezius muscles during arm movement.

When performing the pull-up, they extend the arms as you pull up to the bar, Alongside this, they provide shoulder stability, preventing them from moving out of a bad lifting position, and reducing possible injury risk.

Secondary Movers: Brachialis

The brachialis is a muscle group located at the front of the upper arms, underneath the biceps. Most people regard them as a part of the biceps brachii muscle. For the purpose of the pull-up exercise, we’ve given them their own category.

Their primary function is to perform elbow flexion. During the pull phase, they work alongside the biceps brachii muscles to flex the elbows. This helps to pull your bodyweight up to the bar, working alongside the latissimus dorsi muscles.

As you come down during the lowering phase, the brachialis functions to control the descent. This is as your elbows extend from a flexed position.

During neutral grip pull ups, muscles worked will involve more brachialis activation. This is due to the different hand positioning.

Secondary Movers: Brachioradialis

The brachioradialis muscles make up part of the forearm. They originate from the humerus and insert into the radius, or forearm. Their primary function is to provide forearm stabilization and assist in elbow flexion.

Because of this, they work alongside the other primary elbow flexor muscles to flex the elbows during the pulling phase. Alongside this, they assist the wrist flexors and extensors to maintain a firm bar grip during all three phases. This helps you to maintain a firm overhand grip.

Secondary Movers: Wrist Flexors And Extensors

The wrist flexors are a group of muscles located on the inside of the forearm. They function to flex the wrists and elbows, helping to ensure proper positioning. Because of this, they play a primary role in grip strength.

The wrist extensors are a group of muscles located on the outside of the forearm. They perform the opposite actions of the wrist flexors, extending the wrists and fingers. When gripping an object, they work alongside the wrist flexors to ensure the correct hand and finger positions.

In each phase of the pull-up, the wrist flexors and extensors work to keep a firm grip on the bar. Without them, the lats wouldn’t be able to perform their primary movement patterns.

Secondary Movers: Core Musculature

The core musculature consists of muscles that surround the trunk area. These connect the upper limbs to the lower limbs, playing important roles in postural control and movement. The main core muscles consist of the rectus abdominis, transverse abdominis, obliques, and erector spinae.

During the pull-up, they work to keep a stable body position. More specifically, they prevent the spine from over-flexing or over-extending. This ensures efficient movement patterns can take place, allowing targeted muscle activation.

Should You Do Pull-Ups?

The pull-up is a foundational pulling exercise that helps to build functional strength and reduce injury risk. It works great as a part of a full-body, pull, or back workout. Despite its simple movement pattern, it requires a well-organized training routine to master.

Perform the pull-up as part of a bodybuilding, strength-based, or functional fitness athlete routine. It works over eight muscle groups, with each of them coordinating to perform the correct movement pattern.