The pull up is an arm exercise using a horizontal bar called a pull-up bar. This exercise involves placing both hands on a bar positioned above the head, and using the muscles of the arms and back to raise the body until the chin is level with the bar. Pull ups work several different muscle groups, and can be used to significantly increase lean muscle mass and upper body strength, according to Research Quarterly for Exercise and Sport.
Trunk
Pull ups primarily target the latissimus dorsi, or extensor muscle of the arm. Sports Injury Clinic notes that this is one of the largest muscles in the body, and is often referred to as the "lats." On the chest, pull ups work the pectoralis minor and major. The pectoralis minor helps rotate the scapula upwards, while the pectoralis major lies over the chest wall and works closely with the deltoid.
Arms
Pull ups also work the brachialis and brachioradialis in the arms. These muscles are located near the elbow, and help move the forearm. The biceps brachii, or simply biceps, cross the elbow and shoulder joints and work to flex the elbow joint during pull ups. The triceps brachii, on the back of the arm, works to extend the arm during this exercise. Triceps muscles straighten the arm, and also play a major part in push-ups.
Shoulders
Pull ups work on the teres major, a small muscle at the back of the shoulder blade. The nearby rhomboids, which connect the spine to the shoulder blade, play a part in pull ups and related exercises. well. Pull ups also work on the trapezius along the spine and shoulder, and the levator scalpulae along the side of the neck. These muscles work to elevate and move the shoulder blade, and are sometimes called the "shrugging muscles." The deltoid, which is used in all side lifting movements, and which stabilizes the upper arm bones on the scapula, also comes into play.
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