Pull-ups are a compound upper-body exercise that engages multiple muscle groups. The main muscles worked during pull-ups are:

• Latissimus Dorsi: This is the largest upper-back muscle that runs from the mid-back to under the armpit and shoulder blade.

• Biceps Brachii: This muscle is located at the front of your upper arm and brings the bend into the elbow that helps the downward arm movement which lifts the body upwards.

• Brachialis: This muscle is located underneath the biceps and helps to flex the elbow.

• Forearms: The little muscles in our hands and forearms are used in gripping the pull-up bar.

• Shoulder Stabilizers: These muscles help to keep the shoulder joint strong.

• Trapezius: This muscle is located in the upper back and helps to move the shoulder blades.

• Rhomboids: These muscles are located in the upper back and help to retract the shoulder blades.

• Infraspinatus: This muscle is located in the shoulder blade and helps to rotate the arm.

• Teres Major: This muscle is located in the upper back and helps to move the arm.

Pull-ups also work the triceps, brachioradialis, grip muscles, and abs to varying degrees. The muscles worked during pull-ups can vary depending on the grip used. For example, chin-ups (palms facing towards you) use more biceps, while pull-ups (palms facing away from you) use more lats.