FormTwin › Exercises › Pull-Up

What muscles does the Pull-Up work?

The pull-up is the king of bodyweight back exercises, building a wide, strong upper back and biceps with nothing but a bar.

Primary muscles worked

Secondary muscles worked

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How to do the Pull-Up

  1. Grip the bar slightly wider than shoulder-width, palms facing away.
  2. Start from a full dead hang, shoulders active.
  3. Pull your elbows down and back, leading with your chest.
  4. Bring your chin over the bar without swinging.
  5. Lower all the way to a full hang under control.

Common mistakes

Variations

Chin-up (underhand)Neutral-grip pull-upLat pulldown

Frequently asked questions

What muscles do pull-ups work?

Pull-ups primarily target the latissimus dorsi (lats), with strong involvement from the biceps, rhomboids and rear deltoids. They're one of the most efficient upper-back builders.

Do pull-ups work biceps?

Yes. The biceps assist on every rep, and the underhand chin-up variation recruits them even more — it's a genuinely effective biceps exercise.

Pull-up vs chin-up — which is better?

Pull-ups (overhand) bias the lats and upper back; chin-ups (underhand) recruit more biceps and are usually a little easier. Both are excellent — many programs rotate them.

Related exercises

DeadliftBack SquatBench PressPush-UpOverhead Press

This guide is general fitness information, not medical advice. Muscle involvement varies with form, grip and individual anatomy. Consult a professional before starting a new program.