Pullups are a time-tested strength and muscle-building exercise that targets multiple muscle groups in the upper body. The exercise primarily develops the back, arms, and core, making it an excellent addition to any fitness routine.
Muscles targeted by pullups:
- Back – The Latissimus dorsi or lats, which run down the sides of your back, are the primary muscles worked during pullups. They help bring your arms down, lifting your body up. Other muscles that provide support during the movement include the teres major, teres minor, infraspinatus, and posterior deltoid.
- Arms – The biceps are heavily engaged during pullups, as they help bend your elbows to raise your body. Your forearms also work to maintain a grip on the bar.
- Core – Your abs and other core muscles help stabilize your body during the movement.
How to perform a pullup:
- Face the bar and grip it with both hands shoulder-width apart.
- Lift your feet off the ground, starting with your arms straight.
- Pull your body up by thinking about pulling your elbows down, not lifting your body up.
- Once your chin is above the bar, lower yourself back down to the starting position.
- Repeat for the desired number of repetitions.
Where do I go from here?
If you’re new to pullups, start by incorporating them into your existing workout routine. As you build strength and improve your technique, you can increase the number of sets and reps you do or try more challenging variations.
Finally, for further reading, check out our other articles from our homepage Here or from our friends at Stronglifts, Westside Barbell, or EliteFTS