PULL-UPS & CHIN-UPS
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EMG STUDIES
LATS, INFRASPINATUS, LOWER TRAPEZIUS, BICEPS
– Pullup vs. Chinup
Activation Patterns and Elbow Joint Motion During a Pull-Up, Chin-Up, or Perfect-Pullup™ Rotational Exercise – 2010 – Youdas
Subjects
– subjects were actively strength training at least 2-3 times per week
Variations
(1) pullup pronated grip
(2) chinup supinated grip
(3) perfect pullup pronated rotating to supinated
Results %MVIC
Latissimus Dorsi – Upper Fibers: perfect pullup 130 · pullup 120 · chinup 115
Lower Trapezius: pullup 60 · perfect pullup 50 · chinup 45
Infraspinatus: pullup 80 · chinup 75 · perfect pullup 70
+ Biceps Brachii: chinup 100 · perfect pullup 90 · pullup 80
+ Pectoralis Major – Upper Region: chinup 60 · perfect pullup 50 · pullup 45
+ Erector Spinae: no significant difference
+ External Oblique: no significant difference
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LATS, INFRASPINATUS, MIDDLE-LOWER TRAPS, BICEPS, BRACHIORADIALIS
– Pullup vs. Chinup
EMG analysis of muscle activation during 4 different grips of pull-ups – 2017 – Dickie
Procedure
– 19 strength trained males
– 5 reps added load; 4 grip orientations
Results
Note: I don’t know the location of the electrodes. Probably the Upper Latissimus Dorsi.
Latissimus Dorsi (41-32%): rope 40% · pronated 40% · supinated 35% · neutral 30%
Middle Trap (48-28%): pronated 50% · rope 30% · supinated 25% · neutral 25%
Lower Trap (30-21%): pronated 30% · supinated 25% · neutral 25% · rope 20%
Infraspinatus (48-40%): rope 45% · pronated 45% · supinated 40% · neutral 40%
+ Brachioradialis(80-65%): pronated 80% · neutral 70% · rope 70% · supinated 65%
+ Biceps Brachii (58-52%): neutral 60% · supinated 55% · pronated 55% · rope 50%