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A pullup is an upper body strength training exercise.
To perform a pullup, you start by hanging onto a pullup bar with your palms facing away from you and your body extended fully. You then pull yourself up until your chin is above the bar. Pullups are different than a chinup. With a chinup, your palms and hands face toward you.
The pullup is considered an advanced exercise. It’s more difficult than the chinup. But the pullup can be modified or done on an assisted machine for beginners, and you’ll still get benefits from these variations.
1. Strengthen the back muscles
The pullup is one of the most effective exercises for strengthening the back muscles. Pullups work the following muscles of the back:
Latissimus dorsi: largest upper back muscle that runs from the mid-back to under the armpit and shoulder blade
Trapezius: located from your neck out to both shoulders
Thoracic erector spinae: the three muscles that run along your thoracic spine
Infraspinatus: assists with shoulder extension and is located on the shoulder blade
2. Strengthen the arm and shoulder muscles
Pullups also strengthen the arm and shoulder muscles. By performing pullups regularly, you’ll work the forearms and shoulders. If you’re looking to improve your strength in these areas, you should perform pullups regularly.
If you can’t perform the full pullup, doing them assisted or just getting in the position (hanging from the bar) can increase your strength as you work up to the complete movement.
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The Benefits of Pullups

Medically reviewed by Daniel Bubnis, M.S., NASM-CPT, NASE Level II-CSS — Written by Jane Chertoff on December 9, 2019
For your back
For arms & shoulders
For hands
For your body
For health conditions
For your mind
For a challenge
Beginner vs. advanced
Takeaway
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A pullup is an upper body strength training exercise.
To perform a pullup, you start by hanging onto a pullup bar with your palms facing away from you and your body extended fully. You then pull yourself up until your chin is above the bar. Pullups are different than a chinup. With a chinup, your palms and hands face toward you.
The pullup is considered an advanced exercise. It’s more difficult than the chinup. But the pullup can be modified or done on an assisted machine for beginners, and you’ll still get benefits from these variations.
1. Strengthen the back muscles
The pullup is one of the most effective exercises for strengthening the back muscles. Pullups work the following muscles of the back:
Latissimus dorsi: largest upper back muscle that runs from the mid-back to under the armpit and shoulder blade
Trapezius: located from your neck out to both shoulders
Thoracic erector spinae: the three muscles that run along your thoracic spine
Infraspinatus: assists with shoulder extension and is located on the shoulder blade
2. Strengthen the arm and shoulder muscles
Pullups also strengthen the arm and shoulder muscles. By performing pullups regularly, you’ll work the forearms and shoulders. If you’re looking to improve your strength in these areas, you should perform pullups regularly.
If you can’t perform the full pullup, doing them assisted or just getting in the position (hanging from the bar) can increase your strength as you work up to the complete movement.
3. Improve grip strength
Pullups also help improve grip strength. Grip strength is important if you lift weights.
It also can improve performance in many sports like golf, tennis, rock climbing, and bowling.
In your everyday life, a strong grip is also important for performing tasks like opening jars, walking your dog on a leash, carrying groceries, and shoveling snow
4. Improve overall body strength and fitness level
Strength or resistance training can increase your overall fitness level. When you’re performing a pullup, you’re lifting your entire body mass with the movement. This can greatly improve your body strength and even improve your health.
StudiesTrusted Source show that strength training is important for promoting bone development and enhancing cardiovascular health.
Strength train with exercises like pullups two to three times a week for best results.
5. Improve physical health
Strength or resistance training with exercises like pullups may also improve your overall physical health. StudiesTrusted Source found that regularly performing strength training may help reduce visceral fat and help you manage type 2 diabetes.
It can also help reduce resting blood pressure and may reduce back pain and discomfort associated with arthritis and fibromyalgia.
Talk to your doctor before starting to strength train, as it may not be safe for you. The results may also vary for everyone.
6. Improve mental health
Strength or resistance training is also beneficial for your mental health.
