Pull-ups are a classic bodyweight exercise that primarily targets the upper body, helping to build strength and muscle in the back, shoulders, arms, and core.
The basic movement involves gripping a horizontal bar with your hands and pulling your body upwards until your chin passes the bar. This exercise requires no equipment other than a sturdy pull-up bar, making it a convenient and effective workout for anyone looking to improve their upper body strength.
Pull-ups engage several major muscle groups. The movement can be modified through various grip positions, allowing you to tailor the exercise to your specific fitness goals.
Below, we’ll explore various pull-up variations, their target muscles, and how to perform each variation properly.
Wide-Grip Pull-Up
Targeted Muscles: Latissimus dorsi, traps, rhomboids, deltoids, biceps
The wide-grip pull-up involves positioning your hands wider than shoulder-width apart, creating a wider stance than most pull-up variations. This places a greater emphasis on the outer portion of your lats, giving your back a wider, more sculpted look.
How Muscles Work
The wider grip forces your body to work through a larger range of motion. This enhances the stretch on your lats, especially the upper and outer parts, which are key to achieving the V-shaped back.
As you pull up, your rhomboids and traps help retract and stabilize the shoulder blades, and your deltoids assist with shoulder elevation. Though the biceps are still engaged, the primary focus is on back development.
Close-Grip Pull-Up
Targeted Muscles: Latissimus dorsi, biceps, rhomboids, traps, forearms
The close-grip pull-up involves positioning your hands much closer together than shoulder-width. This variation shifts the focus slightly, targeting the lower part of your lats and placing more emphasis on your arms, particularly the biceps.
How Muscles Work
With the hands positioned closer together, your elbows naturally stay tighter to your body. This increases the engagement of the biceps as they help flex your arms during the pull-up. The lats still work to pull your torso upward, but the focus is more on the lower lats and biceps.
Meanwhile, the rhomboids and traps play an important role in stabilizing the shoulders and scapula, while the forearms assist with gripping.
Neutral Grip Pull-Up (Hammer Grip)
Targeted Muscles: Latissimus dorsi, biceps, forearms, traps, deltoids
In a neutral grip pull-up (also called a hammer grip), your palms face each other, which reduces stress on the shoulder joints and wrists. This variation is often considered the most comfortable for many people, making it an excellent choice for those with shoulder issues or beginners.
How Muscles Work
The neutral grip position allows for a more natural pulling motion, which reduces strain on the shoulders compared to overhand or underhand grips. The lats are still heavily engaged as you pull your body upward, while the biceps contribute to the elbow flexion.
The forearms are activated more than in other pull-up variations due to the unique grip, and the traps and deltoids help stabilize the shoulders throughout the movement.
Chin-Up (Underhand Pull-Up)
Targeted Muscles: Biceps, latissimus dorsi, traps, rhomboids, forearms
Description: The chin-up is performed with a supinated (underhand) grip, where your palms face towards you. This variation places a greater emphasis on the biceps and is often considered easier than a traditional pull-up because the arm position allows for a greater range of motion in the biceps.
How Muscles Work
The supinated grip shifts the workload onto the biceps, which are the primary muscles responsible for elbow flexion.
Although the lats are still engaged, their role is secondary to the biceps. The traps and rhomboids help stabilize the shoulders and retract the scapula, while the forearms are also activated due to the underhand grip.
Assisted Pull-Up
Targeted Muscles: Latissimus dorsi, biceps, traps, rhomboids, forearms
Assisted pull-ups involve using a machine or resistance bands to reduce the amount of body weight you need to pull up. This variation is great for beginners or anyone working on building strength to eventually perform unassisted pull-ups.
How Muscles Work
Assisted pull-ups target the same muscles as regular pull-ups: the lats, biceps, traps, rhomboids, and forearms.
The assistance provided by the machine or resistance band makes the movement easier, allowing you to focus on form and technique without struggling to lift your full body weight.
Underhand Pull-Up
Targeted Muscles: Biceps, latissimus dorsi, traps, forearms
Underhand pull-ups are a variation of chin-ups with the same supinated (underhand) grip. The focus on the biceps is even more pronounced in this variation, as the palms are facing towards you.
How Muscles Work
The underhand grip maximizes bicep activation, while the lats, rhomboids, and traps continue to provide support throughout the movement. Your core also plays a role in stabilizing the body during each rep.
Commando Pull-Up
Targeted Muscles: Latissimus dorsi, biceps, traps, forearms, shoulders, core
The commando pull-up is an advanced variation where you pull yourself up to one side of the bar, bringing one hand in front of the other. The goal is to raise your body until one side of your chin passes the bar, then lower back down and repeat on the other side.
How Muscles Work
This unilateral movement recruits both sides of your body. The lats, biceps, and traps on the pulling side are heavily engaged, while the core must stabilize the body to prevent twisting.
The commando pull-up requires a significant amount of shoulder stability and coordination, as well as forearm strength to maintain grip.
Different Types of Pull-Ups and Their Targeted Muscles
| Pull-Up Variation | Targeted Muscles |
|---|---|
| Wide-Grip Pull-Ups | Latissimus dorsi (outer lats), traps, rhomboids, deltoids, biceps |
| Close-Grip Pull-Ups | Latissimus dorsi (lower lats), biceps, rhomboids, traps, forearms |
| Neutral Grip Pull-Ups (Hammer Grip) | Latissimus dorsi, biceps, forearms, traps, deltoids |
| Chin-Ups (Underhand Grip) | Biceps, latissimus dorsi, traps, rhomboids, forearms |
| Assisted Pull-Ups | Latissimus dorsi, biceps, traps, rhomboids, forearms |
| Underhand Pull-Ups | Biceps, latissimus dorsi, traps, forearms |
| Commando Pull-Ups | Latissimus dorsi, biceps, traps, forearms, deltoids |
| Hammer Grip Pull-Ups | Latissimus dorsi, biceps, forearms, traps, deltoids |
In summary, these pull-up variations are not only a great way to build strength in your back, arms, and shoulders but also help to keep your workouts interesting and challenging. Adding these variations to your routine can help you target specific muscles and break through plateaus.
Which Pull-Ups Are Best for Back?
Wide-Grip Pull-Ups are widely regarded as one of the best variations for back development. This grip, with hands positioned wider than shoulder-width, places a significant focus on the outer lats, helping to create a broader V-shape. Additionally, the movement recruits the traps and rhomboids to stabilize the shoulder blades, enhancing upper back strength and posture. The wider grip allows for maximum lat engagement, making it ideal for developing width in the back.
Neutral-Grip Pull-Ups (Hammer Grip) are another excellent choice for back development, particularly for those with shoulder or wrist discomfort. The palms-facing-each-other hand position reduces strain on the joints, while still effectively targeting the lats and upper back muscles. This variation offers a more natural movement pattern, providing a balanced workout for the entire back without sacrificing comfort.
Close-Grip Pull-Ups focus more on the lower lats and mid-back. The narrower hand placement pulls the elbows closer to the body, which increases engagement of the back muscles, particularly the lower lats and rhomboids. This variation is excellent for developing the full range of back strength, as it works both the upper and lower back muscles.
Which Pull-Ups Are Best for Biceps?
Chin-Ups (Underhand Grip) are the top choice for targeting the biceps. The supinated (palms-up) grip places a greater emphasis on bicep activation compared to any other pull-up variation. The underhand grip allows for a deeper contraction in the biceps, making chin-ups the best pull-up variation for building arm strength.
Close-Grip Pull-Ups also engage the biceps effectively. The narrower hand placement draws the elbows closer to the body, which increases bicep involvement while still working the back muscles. This variation offers a good balance between bicep and back activation, making it an excellent choice for those looking to develop both muscle groups simultaneously.
For a more balanced approach, Neutral-Grip Pull-Ups (Hammer Grip) are also highly effective for bicep training. The palms-facing-each-other position provides a more natural movement pattern, allowing for efficient engagement of the biceps, forearms, and upper back muscles. This makes it a great option if you’re aiming to target multiple muscle groups in one movement.
Which Pull-Ups Are Best for Chest?
When it comes to chest activation with pull-ups, certain variations engage the pectorals more effectively. Archer Pull-Ups are one of the best options for targeting the chest. This variation involves a wide grip and a one-sided pull, which forces the opposite pectoral to stabilize and assist in the movement. As you pull yourself to one side, the chest on the extended side is actively engaged, making it an excellent choice for focusing on the pectoralis major.
Wide-Grip Pull-Ups also contribute to chest activation, though their primary focus is the back. The wider hand placement helps open up the chest, and as the arms move outward, the pectorals serve as stabilizers. This movement engages the chest in a secondary role, especially when the arms are moved outward and the shoulders are stretched.
Additionally, Pull-Ups with Leg Raises can increase chest involvement. By leaning back slightly during the upward phase, you shift some of the focus from the back to the chest and shoulders. This variation activates the chest and core, making it an excellent all-around exercise for upper body strength.
Which Pull-Ups Are Best for Lats?
Wide-Grip Pull-Ups are the best for targeting the lats, particularly the outer lats. The wider hand placement stretches the lats more than other variations, promoting a broader back. This grip engages the lats and helps build the upper back muscles, contributing to a well-defined V-shape.
Neutral-Grip Pull-Ups (Hammer Grip) are also effective for working the lats. The palms-facing-each-other hand position reduces strain on the shoulders and wrists, allowing for a more natural movement pattern. This variation activates the lats and upper back muscles effectively while also engaging the forearms. It’s an excellent option for reducing joint strain without compromising lat engagement.
For overall lat development, Close-Grip Pull-Ups are a great option as well. While the narrow grip emphasizes the lower lats, it still engages the entire back, including the mid-back and rhomboids. This variation is excellent for strengthening and toning the full range of the back muscles.
Incorporating a combination of these pull-up variations into your routine can help you fully develop your latissimus dorsi and improve back strength, giving you a more defined and balanced physique.