When you work pull-ups into your training, you are guaranteeing to hit all the muscles of the upper back including the lats, scaps, and traps. Of course, you are using your shoulders (and biceps if you’re doing the chin-up version) and you are even using your abdominal and hip muscl...
My guide shows you how to do Pullups: proper grip width, arm position, what if you can’t do a single rep, and more. Get stronger with my technique tips.
one arm, behind the neck and many more. There’s also chin-ups, which involves an underhand grip, which means your palms face towards you. View our extensivedatabase of exercise guidesfor a comprehensive list of exercises that target the back....
Pull-up shrugs or scapular pull-ups This variation is all about strengthening your shoulders, lats and traps. From a full dead hang position with your arms extended, raise your body slightly as if you were shrugging your shoulders down and back. Your arms remain straight during each shrug and...
Pull day is a gym session that involves pulling exercises such as deadlifts, curls, pull-ups and rows. These movements build your back and upper body muscles, including your lats, traps, rhomboids, erector spinae and biceps. It is typically part of a push-pull-legs (PPL) training split....
Exercise 1: Scapular Pull-Ups (Lower Traps & Grip Strength) Well, first we’re going to start with scapular pull-ups. This exercise targets the lower traps, which is especially important for your pull-up strength. Given that they’vebeen shownto be more active and involved in the pull-up...
Your back is made up of more than your lats. By only focusing on pull-ups, you could develop an unsymmetrical physique where yourtraps, rear deltoids, and lower back are weak. Aesthetics aside, this couldincrease your risk for muscle overcompensation issueswhere one muscle picks up the slack...
Trapezius– this large diamond-shaped muscle covers much of your upper back. It comprises three groups of fibers: upper, middle, and lower. All three groups work during pull-ups, but the mid and lower traps are the most active. Forearms– pull-ups require and develop a strong grip. As ...
Mid andlower trapeziusand rhomboids – located across and between your shoulder blades, the mid and lower traps and rhomboids are responsible for pulling your shoulders down and back. This stabilizes your shoulder girdle, providing your lats with a solid base from which to work. ...
Increasing your pulling strength will improve your pull-up performance.The biceps, lats, and mid and lower traps need developing as they are the primary muscles involved in the pull-up. You can do this by using a back specialization program or increasing the volume of back training you do in...