Pullups are a dynamic, compound exercise that use many upper body muscles in order to improve your strength. There are several ways to place your grip while performing a pullup, as well as various machines to use at the gym in case you are unable to do a pullup because of too much weight. Use a dipping belt in order to add more weight.
Targeted Muscles
The pullup targets the latissimus dorsi muscle in the back. In order to prevent injury, be sure not to arch your back or swing around while performing the pullup. Maintain your head and neck in a straight line and constrict your abdominal muscles in order to stiffen your spine. Keep your shoulders down and away from your ears while you perform the exercise as well. This will ensure that only your back muscles will be used throughout the exercise.
Synergists
Synergists are the muscles that work together with the agonists in order to perform the pullup. These muscles include the lower and middle trapezius, major and minor pectoralis and other muscle groups. As you pull yourself up, the biceps brachii, brachioradialis, teres major, posterior deltoids and triceps work together in order to perform the movement. The levator scapulae, found in the neck, is also involved during the pullup. The rhomboids, found in the back, works together with the other major muscle groups mentioned in order to help perform the exercise.
Secondary Muscles
According to the American Council on Exercise, the pullup works your abdominals as well. In addition to having to keep your abdominals constricted throughout the exercise, the movement of the workout also utilizes the transverse abdominus and obliques which are found around the abdominals and the serratus anterior muscles, which are found below the armpits.
Other Considerations
Placing your hands in various positions on the pullup bar will work different sets of muscles harder than the others. If you place your hands so that your palms face you, for example, then the pullup works the muscles in your upper back more than your middle back. A regular pullup with your palms facing away from you work your lower back muscles as well as your triceps, pectorals and biceps. Adding extra weight will make the pullup more challenging, thus working your muscles even harder. If you are unable to perform a pullup, use weight machines such as the lat or the full range motion pulldown machines. Use varying grip and weight amounts in order to increase your strength in all these regions.
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