Pull-ups primarily work a wide range of upper body muscles, making them one of the most comprehensive upper body exercises. The key muscles targeted include:
- Latissimus dorsi : The largest muscle in the upper back, responsible for the V-shaped torso look
- Biceps brachii and brachialis : Arm muscles heavily engaged during the pulling motion
- Trapezius and rhomboids : Upper back muscles that stabilize and assist in shoulder movement
- Infraspinatus and teres major : Shoulder muscles involved in the movement
- Subscapularis : Engaged especially at the top of the pull-up movement
- Forearms : Important for grip strength, which is critical for holding onto the bar throughout the exercise
- Core muscles : Engaged to stabilize the body during the pull-up
The pull-up involves flexion of the elbows and adduction/extension of the shoulders to pull the body upward. Different phases of the pull-up emphasize different muscles: traps, infraspinatus, and brachialis are more active at the start; lats, teres major, and biceps peak in the middle; and subscapularis and triceps contribute at the top of the movement
. Pull-ups also improve overall body strength, grip strength, and functional fitness, benefiting activities like climbing, swimming, and general upper body power
. In summary, pull-ups work the back, arms, shoulders, forearms, and core, making them a highly effective compound exercise for upper body strength and muscle development
