Pull-Up
The Pull-Up primarily works the Latissimus Dorsi, Trapezius (Middle), Trapezius (Upper), with secondary activation of the Biceps Brachii (Long Head), Biceps Brachii (Short Head), Brachialis, Brachioradialis, Infraspinatus, Levator Scapulae, Pectoralis Minor, Posterior Deltoid, Rhomboids, Teres Major, Teres Minor, Trapezius (Lower), Trapezius (Middle) and stabilizer support from the Rectus Abdominis, Rhomboids, Transverse Abdominis, Triceps (Long Head). It is a bodyweight compound exercise at intermediate difficulty.
Bodyweight vertical pulling exercise with pronated grip pulling chin above bar.
| Equipment | Bodyweight |
|---|---|
| Difficulty | Intermediate |
| Type | Compound |
| Movement | Vertical Pull |
| Force | Pull |
| Laterality | Bilateral |
| Primary | Latissimus Dorsi, Trapezius (Middle), Trapezius (Upper) |
| Secondary | Biceps Brachii (Long Head), Biceps Brachii (Short Head), Brachialis, Brachioradialis, Infraspinatus, Levator Scapulae, Pectoralis Minor, Posterior Deltoid, Rhomboids, Teres Major, Teres Minor, Trapezius (Lower), Trapezius (Middle) |
Muscles Worked
Front
Back
Primary
Secondary
Stabilizer
Primary Muscles
- Primary Muscle Latissimus Dorsi (back)
- Primary Muscle Trapezius (Middle) (back)
- Primary Muscle Trapezius (Upper) (back)
Secondary Muscles
- Secondary Muscle Biceps Brachii (Long Head) (biceps)
- Secondary Muscle Biceps Brachii (Short Head) (biceps)
- Secondary Muscle Brachialis (biceps)
- Secondary Muscle Brachioradialis (biceps)
- Secondary Muscle Infraspinatus (back)
- Secondary Muscle Levator Scapulae (neck)
- Secondary Muscle Pectoralis Minor (chest)
- Secondary Muscle Posterior Deltoid (shoulders)
- Secondary Muscle Rhomboids (back)
- Secondary Muscle Teres Major (back)
- Secondary Muscle Teres Minor (back)
- Secondary Muscle Trapezius (Lower) (back)
- Secondary Muscle Trapezius (Middle) (back)
Stabilizer Muscles
- Stabilizer Muscle Rectus Abdominis (core)
- Stabilizer Muscle Rhomboids (back)
- Stabilizer Muscle Transverse Abdominis (core)
- Stabilizer Muscle Triceps (Long Head) (triceps)
Instructions
- Preparation: Step up and grasp bar with overhand wide grip. Execution: Pull body up until chin is above bar. Lower body until arms and shoulders are fully extended. Repeat. Comments: Range of motion will be compromised if grip istoo wide. See exercise performed withshoulder width grip.
Alternative Exercises
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