Performing a pull-up is a true test of upper body strength. Completing three sets of 10 wide-grip pull-ups is a badge of honor that makes you a superstar at the gym. While most people know how to perform a pull-up, they never really try because they don't believe they will be successful. Knowing the muscles involved can help you understand the physiology and improve your mind-muscle connection, enabling you to conquer the revered pull-up.
Latissimus Dorsi
The primary muscles involved in the pull-up are the latissimus dorsi muscles, the back muscles. More specifically, a pull-up involves the muscles in the middle of the back. This is a large, powerful group of muscles that run from the spine to the ribs, encircling your core. When performing a pull-up, think about those muscles envision them contracting to power your body upwards. Think about squeezing those muscles and they will respond more effectively.
Biceps Brachii and Brachialis
The biceps brachii and the brachialis are the two muscles that compose the biceps, (bi meaning two). They secondarily assist the back muscles in performing a pull-up. Many people believe the arms are the primary force behind the pull-up, but the biceps are a much smaller muscle group than those of the back, and as such are not strong enough by themselves to power a pull-up.
Posterior Deltoid
A notoriously weak area in the human body are the posterior deltoids, the backs of the shoulders. The shoulder muscle group consists of three deltoid muscles, the front, middle and rear. The rear is usually the weakest of the three. Strengthening this muscle by performing reverse flys can make the difference in your success at pull-ups.
Brachioradialis
The brachioradialis, or the forearm muscle, is responsible for elbow flexion, which is a key part of a pull-up. Forearms are not usually one of the major muscle groups that you focus on during strength training routines, so it can be somewhat weak and undeveloped.
Teres Major, Teres Minor, Rhomboids, Infraspinatus, Middle & Lower Trapezius, Levator Scapulae, Pectoralis Muscles
There are many muscles involved in the pull-up, and that's why it ise so difficult. The teres major and minor, rhomboids, infraspinatus and the middle and lower trapezius are all muscles of the upper back, the levator scapulae is a muscle in the neck, and surprisingly, the pectoralis (chest) muscles are also involved. According to the ACE Personal Trainer Manual, "the lower and middle trapezius must strongly contract to stabilize the scapulae (retract, depress and downwardly rotate) so that the arms can adduct and lift the body to clear the chin over the bar."
Tips
When first attempting a pull-up, try using a narrower, close-grip and gradually increase the space between your hands,working up to the wide-grip. Hook a close-grip v-bar over the pull-up bar, grab the v-bar so your palms are close together, facing each other. This grip provides an easier starting point.
Member Comments