Muscle map Pull-ups
Muscles worked in pull-ups
Pull-ups are a vertical pull driven by the lats, with the biceps, rear delts and mid-back finishing each rep. Grip and forearms hold you on the bar.
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Pull-ups: primary and secondary muscles
Primary muscles
- Lats: latissimus dorsi, which pull the arms down and back
Secondary muscles
- Biceps: front of the upper arm, which bends the elbow
- Upper Back: rhomboids, mid traps and rear delts, which pull the shoulder blades together
- Traps: trapezius, which shrugs and stabilises the shoulder blades
- Forearms: grip and wrist muscles
- Shoulders: deltoids, which raise and rotate the arm
- Abs: rectus abdominis, the "six-pack" that braces your trunk
Form cues & reel idea
Form cues
- Start from a dead hang
- Lead with the chest
- Elbows down to your back pockets
Film it for Reels
Film from behind to show the lats working, and highlight them on a back-view map.
Try the muscle map stickerGeneral fitness information, not medical advice. If something hurts, stop and ask a qualified coach or physio.
Pull-ups: FAQ
What muscles does the pull-ups work?
Pull-ups mainly works the lats. The biceps, upper back, traps, forearms, shoulders and abs assist and stabilise.
How do I show the muscles worked in my pull-ups video?
In ZapZoop, add a Muscle Map sticker, tap the lats in one colour and the helpers in another, then place it on your clip. Film from behind to show the lats working, and highlight them on a back-view map.
Map your pull-ups on video
Highlight the muscles you trained and post it in up to 4K.