The pull-up is one of the most intense and difficult strength-training exercises. It's a compound movement, meaning it involves movement around more than one joint. The muscles around your shoulders, elbows and wrist joints must all work together so the joints move in a coordinated manner during a pull-up.
Pull-up Technique
To complete the pull-up, grip the bar over your head so your hands are outside the width of your shoulders and your palms are facing away from you. Grip tightly and pull your body up until your chin reaches over the top of the bar. Lower down by straightening your shoulders and extending your elbows.
Muscles Involved
The primary muscle involved in pull-ups is the latissimus dorsi, which is a large muscle in your back. The latissimus dorsi originates near your vertebral column and attaches up at your upper arm; there is one on each side of the back. It is responsible for adducting your shoulder joint, or driving your arms down as you pull yourself up. The wider your pull-up grip, the more your latissimus dorsi will become involved. Also highly involved throughout the movement are your rhomboids, which squeeze your scapula together; your trapezius, which depresses your scapula; your biceps, which bend your elbows as you pull up; and your rectus abdominis, which assists in keeping your torso firm throughout the movement, the ExRx website explains.
Difference of Assisted Option
Most fitness facilities offer an assisted pull-up machine, which allows those who lack the strength to pull up their entire body weight to perform the exercise. The assisted machine allows you to kneel or stand on a platform, which assists in pushing you up toward the bar. The latissimus dorsi, trapezius, rhomboids and biceps are all still involved, but there is less recruitment of the rectus abdominis, because you no longer have to keep your torso still.
Training to Develop Pull-Up Muscles
For those looking to improve their ability to complete pull-ups, beside regularly completing the pull-up exercise itself, you can also incorporate additional weight-training exercises that develop the muscles involved in the exercise. According to the Military.com website, regularly doing pulldowns, dumbbell rows, biceps curls and negative pull-ups will help build the latissimus dorsi, scapular muscles and the biceps. Negative pull-ups have you begin up with your chin over the bar, standing on a bench or having someone help you up, and practicing lowering yourself down as slowly as possible.
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