The pull-up is a body resistance exercise that is performed from a pull-up bar, beam or any other type of sturdy horizontal object. The standard pull-up is performed by placing your hands approximately shoulder-width apart on the bar, pulling yourself up as high as possible and then slowly lowering yourself down. This basic-sounding exercise works multiple muscles from the waist up.
Latissimus Dorsi
The "lats" are the largest muscle in the back. Well-defined lats give the upper back width and the coveted "V" shape. This muscle gets worked as you pull your chest up toward the bar. If you move your hands wider than shoulder-width apart on the bar, your lats will get worked harder.
Rhomboids
The rhomboids major and minor are found in between the shoulder blades. Whenever the shoulders pinch inward, it is the rhomboids that get recruited. This action is seen when you pull yourself up to the bar.
Biceps
Whenever you bend your elbow and move your lower arm upward or inward, your biceps contract. This is known as elbow flexion, and it takes place with a pull-up. If you perform pull-ups with a reverse grip, the biceps will get activated even more. The main parts of the biceps are the brachialis, biceps brachii and brachioradialis. The brachioradialis runs down the forearm.
Pecs
The chest muscles, pectoralis major and minor, get worked when doing pull-ups. If you let your legs hang under the bar, pull yourself up with your body at an angle and touch your chest to the bar, the pecs will get more work.
Trapezius
The traps sit in the middle of the upper back and run across the collar bones over to the top of the chest. Due to the pinching of the shoulder blades with a pull-up, the lower portion of this large muscle gets worked.
Abdominals
Whenever you do pull-ups, you have to tighten your core. In layman's terms, this means contracting your rectus abdominis, or abdominals. This allows you to maintain good form during the exercise, and it also makes the movement easier.
Smaller Muscles
The levator scapulae is a thin muscle that runs down the side of the neck. Whenever you lift your shoulder up, this muscle gets worked. This action takes place when you are pulling yourself up to the bar.
The teres major is a small muscle that is part of the rotator cuff. Whenever your shoulder moves downward, the teres major gets worked. This is called adduction, and it takes place when your upper arm moves toward your body while pulling yourself up.
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