UB-BACK-X-PULLUPS/CHINUPS


PULL-UPS & CHIN-UPS


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Activation Patterns and Elbow Joint Motion During a Pull-Up, Chin-Up, or Perfect-Pullup™ Rotational Exercise – 2010 – Youdas
– pullup pronated grip (2) chinup supinated grip (3) perfect pullup pronated rotating to supinated
– Average EMG muscle activation values (%MVIC) were as follows:
latissimus dorsi (130-117%): perfect pullup > pullup > chinup
biceps brachii (96-78%): chinup > perfect pullup > pullup
infraspinatus (79-71%): pullup > chinup > perfect pullup
lower trapezius (56-45%): pullup > perfect pullup > chinup
pectoralis major (57-44%): chinup > perfect pullup > pullup
erector spinae(41-39%): no significant difference
external oblique (35-31%): no significant difference

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Electromyographic analysis of muscle activation during pull-up variations – 2017 – Dickie
– pullup; 5 reps added load
brachioradialis (80-65%): pronated; neutral; rope; supinated
biceps brachii (58-52%): neutral; supinated; pronated; rope
middle trap (48-28%): pronated; rope; supinated; neutral
lower trap (30-21%): pronated; supinated; neutral; rope
latissimus dorsi (41-32%): rope 41%; pronated; supinated; neutral
infraspinatus (48-40%): rope; pronated; supinated; neutral


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