Top hold
Jump or step to the top of a pull-up and hold there, elbows bent.
3 × 5–15 s
Latissimus dorsi
muscle
Where it runs
From the spine of the lower back, the back of the pelvis and the lower ribs, sweeping up across the back to the front of the upper arm bone.
What it does
Pulls the arm down and back towards the body, and helps draw the shoulder blade down.
In a pull-up
The largest pulling muscle in a pull-up. In a strict pull-up it has to start the pull from a still hang, with no swing to help.
Drills that work it
Lowering from the top
Start at the top of a pull-up and lower yourself as slowly as you can to straight arms.
3 × 3–5
Band-assisted pull-up
A strict pull-up with a band looped under a knee or foot to take some weight.
3 × 3–6
Strict pull-up
From a still, straight-arm hang, pull until the chin is over the bar, with no swing.
3 × 1–3
Relaxed hang
Hang from a bar with straight arms and let the shoulders go up.
3 × 10–30 s
Active hang
From a relaxed hang, draw the shoulders down away from the ears and hold, arms still straight.
3 × 10–20 s
Scapular pull-up
Repeat the active hang as reps: shoulders down, pause, back up to a relaxed hang.
3 × 5–10
In the programs
- Phase 1 — Set the shoulder blades — Shoulder: kipping works, strict pull-ups do not
- Phase 2 — Own the top and the way down — Shoulder: kipping works, strict pull-ups do not
- Phase 3 — Strict again — Shoulder: kipping works, strict pull-ups do not
Works alongside
Other structures the same drills work.
- Lower trapezius
- Brachialis
- Biceps
- Rhomboids
- Teres major
- Forearm and finger flexors
- Latissimus and teres major tendons
- Serratus anterior
- Triceps, long head
- Long head of biceps tendon
- Pectoralis major
- Subscapularis
- Glenohumeral ligaments
- Coracohumeral ligament
- Pectoralis minor
- Middle trapezius
Questions about this
- Why can I do kipping pull-ups but not a strict pull-up?
- Why does my shoulder hurt at the start of a pull-up, from a dead hang?
- What muscles start a pull-up?
- Scapular pull-up vs active hang: what is the difference?
- How do I get a strict pull-up back after shoulder pain?
- Should I keep kipping while my shoulder is sore?
- Are band-assisted pull-ups or lowerings better for getting back to a strict pull-up?
- How long should I hang from a bar for shoulder rehab?
Test your recall: the free shoulder anatomy quiz asks about the latissimus dorsi →
Print it: the free pull-up muscles diagram labels the latissimus dorsi →
General anatomy, simplified. It describes a structure, not anybody's shoulder, and cannot say what is wrong with yours.