Pullups are a powerful compound exercise that works several muscles of the upper body at once. This exercise requires a certain amount of strength. If you lack that strength, try using a pullup machine that assists you with the upward movement. If you find that standard body weight pullups are no longer challenging, wear a weight belt or hold a dumbbell between your feet. No matter your variation of choice, you can be sure you're getting a sufficient upper body workout with pullups.
Target Muscle
The target muscle worked by pullups is the latissimus dorsi, or lats. This is a broad, flat, triangular muscle of the lower back. This large muscle runs from your thoracic vertebrae and attaches to the upper portion of your humerus. The latissimus dorsi is a prime mover of arm extension, playing an important role in activities such as hammering, swimming and climbing.
Secondary Back Muscles
Several other back muscles work together with the latissimus dorsi to complete a pullup. These muscles include the teres major, rhomboids, trapezius and levator scapulae. The teres major works in unison with the lats while the rhomboids, trapezius and levator scapulae are only used when the shoulder blades come together at the top of the pullup.
Chest Muscles
Although not strongly contracted, the pectoralis major and pectoralis minor muscles work with the latissimus dorsi and teres major to create the angle between the arm and the trunk during a pullup.
Arm Muscles
The biceps brachii, brachialis and brachioradialis are all used to bend the arms in the upward phase of the pullup. These muscles are also used to control the speed of descent as you lower your body away from the bar. Although not actively used to perform a pullup, the long head of the triceps brachii works to stabilize your shoulder joints throughout the exercise.
References
- "Anatomy & Physiology, Second Edition"; Elaine N. Marieb; 2005
- "Strength Training Anatomy, Second Edition"; Frederic Delavier; 2006
- ExRx.net: Pull-up
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