Pull-up muscle groups – Types of pull-ups and which muscles work when pulling up

Фитнес-клуб для женщин — Женская территория

What muscles work when pulling up: pump target muscle groups

Pull-ups on the bar are a popular strength exercise, during which you can work both exclusively with your own weight, and with additional weights. In order for the training to bring results and promote the active development of the muscles involved in the process, it is necessary to master the correct technique with the choice of the optimal grip at one stage or another. Only in this case it will be possible to do the exercise with the confidence that it does not injure the body.

So what muscles do the pull-up on the bar work? It all depends on the type of exercise, but you need to understand that the main load during pull-ups on the horizontal bar falls on the back – on the lats and round muscles. In addition, the shoulders, biceps and trapeziums in the lower part are involved in the process, the forearms are indirectly involved.

To understand which types of pull-ups you need to choose, it’s worth talking about which ones have what effect on working muscles.

The choice of grip and the effect of choice on the result

There are many options for pull-ups on the horizontal bar, which are distinguished by the type of grip, range of motion, the possibility of using additional weights or not. Based on which muscles are involved in certain types of pull-ups, you can choose which options are most suitable for you. So, exercises with the following grip options are considered the most popular:

  • straight and wide;
  • with an average reverse;
  • with wide;
  • Per head;
  • narrow;
  • neutral;
  • on a special crossbar;
  • with extra weight.

The straight wide grip in the exercise is the most famous option, which is practiced even in school physical education lessons. What muscles swing when pulling up with wide arms? During their implementation, the broadest and round muscles of the back, shoulder and biceps are most worked out. For beginners who have not fully mastered the technique of performing the exercise due to insufficiently developed back and arms, it can be performed in the upper block.

The average reverse grip in pull-ups on the horizontal bar indicates that the load will be shifted to the shoulders and biceps, but if we are talking about narrowly set arms also in the opposite position, then the main load will be on the biceps and back, if you do not forget to do the deflection.

Pulling up with a wide grip, you connect your back and trapezoidal ones to work, but the two-headed shoulder will practically not be involved.

It is very important to follow the correct technique when doing chin-ups. But, if you can avoid mistakes, then you can work out the latissimus muscles in the middle and upper regions, the trapezius and round muscles of the back. Additionally, the exercise will help strengthen the grip due to the participation of the brachioradialis muscle and the extensor of the wrist.

With a narrow setting of the arms and a direct grip, the latissimus dorsi and shoulder muscles will actively work. Additionally, cogged ones are being worked out.

Neutral grip will allow you to load the serratus and tereus. Compared to the rest of the exercise options, this is considered one of the most unusual, since the hands on the horizontal bar are in a mirror position. For this, it is most convenient to use special handles.

Another option for training on the horizontal bar is using a special crossbar with curved edges, which allows you to do the exercise with the maximum range of motion. Thanks to this exercise, you can work out the trapezoid, lats, biceps, rhomboid and round. Additionally, the brachioradialis muscle of the forearm is involved in the work. This option is most suitable for working out the back, it is good to include it at the end of the workout.

By working with additional weights, it will be possible to accelerate muscle growth.

What grip to choose to pump individual parts of the body?

Summing up, let’s note which pull-ups to choose in order to load certain muscle groups.

Those who want to pump up the back need to choose the classic version with maximum amplitude, moderate speed and medium or straight grip.

To pump the wings, you will need to work on a horizontal bar with a wide grip, both direct and reverse.

The biceps will work better by pulling up with a reverse narrow grip. Pull-ups with limited amplitude and medium back grip will also be an excellent exercise for biceps.

To work out the triceps, it is better to choose a special crossbar with handles, using a neutral grip, or as an easier alternative to it – just a straight one.

Muscle groups in the chest area can be pumped using any of the options for working on the horizontal bar, but the greatest effect will be achieved by pulling up with an average straight grip. But for active development of deltoids, the option with a full amplitude with a narrow and straight grip is perfect.

Now that you know which muscles work when lifting one type or another, you can choose the one that suits you best. When working on any of them, one must observe the execution technique, paying attention to the position of the legs during pull-ups, the back and correct breathing (with an exhalation on effort).


how to do it correctly, which muscles work, types of grips

The ability to pull yourself up is the aerobatics of owning your own body. With the help of pull-ups on the horizontal bar, you can develop many sports qualities – strength, power, endurance. To achieve excellence in training, you need to master various pull-up techniques and grips.

What muscles work when pulling up on the bar?

No wonder …

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