Pullups are traditionally a body weight exercise that work multiple muscle groups in your body. You can perform them using a bar or an assisted pullup machine. Gripping a bar wider than shoulder-width with an overhand grip, you pull your body up toward the bar and lower yourself in a controlled manner. Pullups affect the strength of numerous upper-body muscles.
Muscular Strength
Muscular strength is defined as the maximal force that a muscle or muscle group can generate at a specified velocity, according to the National Strength and Conditioning Association. To improve muscular strength, perform resistance exercises such as pullups two to three days a week on non-consecutive days. Perform two to six sets of no more than six repetitions. Since pullups are a compound, or multijoint, exercise they can improve the strength of more than one muscle in your body.
Primary Muscle of Pullups
Your latissimus dorsi, or lats, are the muscles that are primarily affected when you perform pullups. The lats are the largest muscle in your back, fanning out over most of the other back muscles. They originate along the crest of the ilium, sacrum, vertebrae and your lower ribs. The fibers then come together to insert on the humerus, or upper arm. The movements of the lats are shoulder adduction, extension and internal rotation and depression, downward rotation and adduction of the scapula.
Secondary Muscles
Many smaller muscle groups assist with pullups. The brachialis, brachiradialis and biceps work as the elbow bends. Other muscles in your back, including teres major, trapezius, levator scapulae and rhomboids work to pull the scapula down and in as well as aid in pulling the upper arm down to your side. It is important that these muscles not be fatigued if you are going to do pullups because if they are, you may not be able to do as many repetitions or use proper form.
Adaptations to Pullups
Eventually pullups will become easy for you to perform if you do them on a consistent basis. If you started with assisted pullups, you may now be able to perform them with your own body weight. Also, you will be able to go beyond six repetitions, improving not only strength but muscular endurance as well. To continually challenge your upper body and see progress in your pullups, try different variations. Bring your hands closer together, really wide, or even turn your hands to an underhand grip. This will change the focus on your upper body for further improvements.
References
- "Essentials of Strength and Conditioning"; National Strength and Conditioning Association; 2008
- ExRx.net: Pullup
- Bodybuilding.com: Exercise of the Week: Pullups
Member Comments