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You should include pull ups in your daily routine. You get a lot more than just building your back muscles. It’s also very functional. This is why it has been used in military exercises to test upper body strength and endurance. We will be discussing how pull-ups work, what muscles they are good for, and the differences between chin ups and pull-ups.
Which muscles are used for pull-ups?
While pulling up is a complex exercise, there are a few muscles that are involved. Here’s a list:
Lats (latissimus dorsi)
The largest muscle in the body, the Lats, covers the majority of the back. The area where the Teres major is can be seen in the above image.
Function: The Lats are part of the muscles that control scapula motion. They move the scapula in various directions to help move your arm. The lats pull down your humerus (bone in your arm that is closest to your shoulder joint) when you do a pull-up.
Traps (Trapezius)
Named for its trapezoid shape, the Trapezius covers large areas at the top of your back. It is also the muscle in the back that is closest to the skin.
Function: The Trapezius can perform a variety of functions. However, when pulling up, the traps keep our scapulae (shoulder blades), stable.
Rhomboids (Rhomboideus minor and major)
Two small muscles are located between your shoulder blades and the rhomboids.
Function: During a pull-up, the primary function is to retract the capula and rotate your shoulder socket (Glenoid cavity).
Posterior deltoid
The posterior deltoid (or deltoid) is a part of the large triangular muscles that surround your shoulder joint (the Deltoid). The muscles fibers closest to the back are called the posterior deltoid.
Function: The deltoid pulls the humerus in the back, and the posterior fibers abduct the humerus.
Biceps (Biceps brachii)
The bicep is one of the most easily recognized muscles in the body. It can be found on either side of the humerus.
Function: During a pull-up, the main function is to reduce the angle of elbow joint. This allows the forearm and the bicep to move closer together.
Teres Major
The teres minor attaches to the scapula and the shaft of the Humerus.
Function: Rotate the arm to stabilize the shoulder joint. Then, pull up the arm by adducting (pulling down). The Teres major’s final function is often called the Lat Little Helper.
You can find a complete list of all the muscles that were activated during the movement here.
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Similar Blackridge blogs to: humble row (upperback), helms row(lats), neutral pulldown, pronated pulldown and neutral grip pulldowns (lats), V-bar pulldowns (lats), V-bar pulldowns (lats), 5 dumbbell pullover options (lats + chest), chest support row
Pull ups have many benefits
Pull ups are a common compound movement
As you can see, this exercise involves multiple muscle groups at once, which opens it up to compound movements like:
* More muscle growth – because all the muscles above are being worked at once rather than isolated exercises that target one muscle. Compound lifts will give you more muscle than isolation exercises.
* Increased testosterone production – The pull ups are just one of many exercises that can significantly increase testosterone levels in the body. (See the other exercises here). Testosterone can help you gain muscle mass, reduce fat and improve your mood.
* Increased cardiovascular fitness – Compound movements require a lot oxygen so your heart is getting a workout.
* Complementary movements burn more calories – Again, due to the need on the body, compound moves burn more calories than isolating exercises.
Functional Strength
Your back muscles must be activated for any pulling motion you make with your hands. Whilst pull ups will make you a stronger climber/rower/swimmer, you’ll be using your back muscles when picking up/carrying bags and opening doors for example. The pull-ups you have achieved will benefit your entire life.
Increased grip strength
It’s obvious! You guessed it! Your grip strength will improve as you hang for the entire exercise. Grip strength is useful for everyday life and can be used to help with compound exercises such as the deadlift or barbell row.
They are very convenient!
This compound exercise can be done with a bar, regardless of how much weight you are moving (or your entire body). This is a huge advantage over other large lifts that require you to have a lot of weights and a barbell. Instead, you can find a bar to use as a hanger and get a great workout. You can also find doorframe pull-up bars on Amazon for as low as PS15.
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How to correctly pull up
Grip width
Because of the limited range of motion, gripping too tightly can hinder back growth and increase your risk of injury to your shoulder and wrist. Too narrow grips can result in your back muscles not activating fully and may cause too much attention to your forearm muscles. Your shoulders are the ideal length for gripping.
Engage your core
You’re less stable if you don’t engage your core during a pullup. This will result in less muscle growth and lat activation. To get the maximum benefit, keep your legs straight and engage quads and glutes. Engage your core during the exercise.
Keep your shoulders back and keep them down
This protects your shoulders and allows stable, as well mobile, upward rotation of the scapular.
Take a look at the bar and attack it with your chest
This protects your shoulders again and allows the scapular to work efficiently.
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Pull ups can be incorporated into your daily routine
Can’t do pull ups? Here are some places to start
Most people are unable to do pull-ups right away. Variations of the pull-up can be used, as well as other exercises to strengthen the same muscles. After you have increased strength and a better understanding of the technique (see below), you can start the real thing. Here are some suggestions:
Pull up sets and reps
If you are able to pull up but have trouble finishing multiple sets or reps, increase the set volume and allow yourself to rest between sets. It is better to do 10 sets of 1-2 reps and give yourself 90 seconds rest between sets. This structure will allow you to train more and complete more pull-ups.
For Hypertrophy
You can do 3-4 sets of 8-12 reps (80% effort), followed by a 60-90 second rest. If you are able to do +10 reps for 4 sets, you can add weight.
For Strength
3-4 sets of 6-8 reps (80% effort), with a 3-minute – 5-minute rest.
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What is the difference between a pull-up and a chin-up?
A chin-up is a variation on a pull-up where you use an “underhand” grip (or “supinated”, as described below). Your palms face towards you. An overhand grip (pronated), is used for pull-ups. Your palms face away from you.
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How do chin-ups affect the muscles?
A chin-up works the same muscles as a pull-up (see list), but with one important difference. Chin ups target the biceps and less the lats. The reason is that the pull-up causes the biceps to not activate properly due to the pronated overhand grip. This leaves the lats to work harder.
The shoulder adduction is also influenced by the lats (see below). For biomechanical reasons, pull ups use a wider grip (less pressure on the wrists etc.). This allows for more shoulder abduction and activates the lats to an even greater degree.
The bottom line is that both exercises use the same muscles, but pull ups are more effective for activating the lats and chin ups to activate the biceps.
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Additional pull up resources
