DOSE & LIFT
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Pull-Up

Equipment: Pull-Up Bar ★★★☆☆ 3/5 effectiveness

Movement demo

Watch a video demonstration of this exercise on MuscleWiki. The demo opens on an external site.

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Muscles worked

Primary:Back
Secondary:Biceps

Effectiveness

★★★☆☆ 3/5

Acute EMG studies report very high latissimus dorsi activation during pull-ups, among the highest recorded for back exercises. No longitudinal hypertrophy trials specific to the pull-up were identified, and EMG amplitude does not establish growth.

Note on this rating: it leans on EMG studies, which measure muscle activation during the movement. EMG amplitude does not establish muscle growth.

How to perform

The lifter hangs from an overhead bar with a pronated grip and pulls the chin above the bar by adducting and extending the shoulders and flexing the elbows. The latissimus dorsi is the primary mover, with the biceps brachii and lower trapezius contributing. The full body weight serves as the resistance.

References

  1. Youdas et al., J Strength Cond Res (2010) - EMG activation during pull-up, chin-up and rotational pull-up
  2. Dickie et al., J Electromyogr Kinesiol (2017) - EMG analysis of muscle activation during pull-up variations