Men's Pull Ups

Plane of Motion

Sagittal

Muscle Focus

Spring Setting

Heavy

Trapeze & Frame Poles

Shoulder Adductors

Pectoralis Major, Latissimus Dorsi, Teres Major, Posterior Deltoid, Triceps Brachii (long head), Anterior Deltoid, Coracobrachialis, Biceps Brachii (short head), Teres Minor

Scapular Depressors

Lower Trapezius, Serratus Anterior, Latissimus Dorsi, Pectoralis Minor

Scapular Adductors

Trapezius, Rhomboids, Levator Scapulae, Latissimus Dorsi (when arms are forward)

Scapular Downward Rotators

Rhomboids, Levator Scapulae, Pectoralis Minor, Latissimus Dorsi

Elbow Flexors

Brachialis, Biceps Brachii, Brachioradialis, Pronator Teres

Spinal Extensors

Erector Spinae, Semispinalis, Deep Posterior Spinal Group

Other Muscles at Play

Objectives

Enhances strength through the pecs, lats, lower traps, and the muscles of the upper and lower arms—including the hands—for more powerful and coordinated upper-body work.
Improves abdominal control and scapular stability while simultaneously reinforcing the back extensors.
Builds strength and endurance in the upper-shoulder and arm musculature for better load-bearing capacity.
Promotes greater spinal support and an elongated torso by integrating the abdominals with the back extensors.
Engage the glutes as key stabilizers to support both the pelvis and the spine during movement.
Focus on breathing to synchronize the movement.