So in addition to your lats, narrow-grip pull-ups also work your trapezius, rhomboids, levator scapulae and teres major muscles in the back and shoulders. What muscles do pull-ups work? Watch the video - 0:33. When you are doing pull-ups then a lot of Muscles are engaged. Once you’ve set your grip, retract the scapula slightly to create a firm foundation to begin your pull-up from. Once set, pull the chest and chin to the barbell by way of the back and bicep muscles. For example, one choice is to combine pull-ups with dips because they generally train the chest, triceps, and front shoulders. However, you can also see that both are compound movements that build back, bicep and core strength. Both moves improve your posture and even your Pull Ups. Doing pull-ups alone may not be enough to do a thorough biceps workout but it is definitely a start. Pull ups have many benefits. The overhand grip of the pull-up improves posterior chain activation, says Sobuta. Unique pull-up and dip bar for indoor and outdoor  The world's first pull-up and dip bar by Pullup & Dip , can be used for pull-up and dip training, indoors and outdoors. So there you have it! If you specifically want to train your biceps on the pull-up bar, we recommend you reading the following article "How to train biceps on the pull-up bar - 5 effective exercises". If you don't have access to an assisted pull-up machine, work on doing neutral-grip lat pulldowns instead; they work almost exactly the same muscles as a neutral-grip pull-up. Outside of having specific strength, muscle, and sport benefits, the pull-up could also be described as a milestone movement, as in, it’s an amazing first accomplishment to tackle in strength training. The pike push-up is an added benefit to your upper body workout routine. There are multiple pull-up progressions one can use to master great reps. It’s important to note that in this article we’ll provide progressions, but the rate and frequency in which they should be used will be based on your strength and skill level. Chin ups are not really pull ups. Begin to lower your body by bending your elbows, keeping your core tight and … Here are the details for each muscle involved. The wide-grip pullup is an upper-body strength movement that targets your back, chest, shoulders, and arms. Note, that this is not a replacement of pull-ups, but rather a good accessory exercise to increase back strength. It causes flexion of the extended arm. Also, this pike push-up is adjustable to any fitness levels. Best for: sculpting big arms, especially the biceps and strengthening the lats. One of the best ways to acclimate oneself to pull-ups is by performing pull-up eccentrics. Pull ups exercise targets your Latissimus Dorsi more than other activities. Grip width is more important. Pull-ups use shoulder adduction (so the elbows come down and back from the sides) and chin-ups – shoulder extension (so the elbows come down and back from the front). 2. If you want to train your abs on the pull-up bar check out our article Best 10 Pull-Up Bar Exercises for Abs. Muscle up is a very technical maneuver, it is possible that you have the strength to do one, but haven't got the technique down yet. Below are three (3) pull-up alternatives coaches and athletes can use to increase arm strength and muscle hypertrophy. A person can use a range of pushup types to focus on different sets of muscles. The pull-up is a fantastic tool for tracking upper body strength and progress, and can be a great tool for boosting internal confidence. Lat pull downs will be a great alternative as they are one of the best exercises to mimic the effect of a chin up. Pull-ups provide lower lat and trap focus while chin ups are great for biceps, pecs, and upper lats. 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