Dec 30, 2025 · What muscles do pull-ups work? Here, experts explain exactly what muscles you're training when you hit the bar to do the comprehensive upper body exercise.

Chin ups work the biceps more and work the lats less. This is because, during a pull up, the biceps are unable to activate effectively due to the overhand grip (pronated) leaving the lats to work harder.

Dec 2, 2025 · Pull-ups are a compound exercise that engages multiple muscle groups, but the back muscles bear the brunt of the work. Among these, the latissimus dorsi, rhomboids, trapezius, and …

Oct 21, 2024 · Of the muscles pull-ups work, the upper arm muscles (namely the biceps brachii) and the latissimus dorsi carry most of the load. However, the pull-up is a timeless bodyweight exercise that …

Dec 17, 2025 · Grip and body position can shift emphasis slightly, but the lats and arms always do the majority of the work. Choosing the right variation depends on your goals: strength, muscle balance, …

Sep 15, 2024 · Pull-ups work almost all of the muscles in your back, with the notable exception of your spinal erectors. That includes your rear delts, rotator cuff, rhomboids, lats, and mid and lower traps.

The Core Muscles Activated by Pull-Ups Pull-ups are one of the most effective bodyweight exercises you can do. They engage multiple muscle groups simultaneously, making them a powerhouse move …

Aug 20, 2024 · What Muscles Do Pull-ups Work? The main muscle groups used when doing pull-ups include the latissimus dorsi and rhomboids, the largest back muscles, and the biceps and posterior …

Pull-ups train both your lats and arm flexors effectively. By using a grip slightly wider than shoulder-width, you get a good range of motion and high muscle activation in all the working muscles.

Jan 19, 2021 · Muscles You’ll Work Pull-ups primarily light up your lats, those wing-shaped muscles that run the length of your back, stretching to your sides and hips. But they also blast your arms (biceps, …