Pull-up muscles diagram: free printable shoulder reference
Eight muscles that move and steady the shoulder in a pull-up, labelled on a back and a front view of the upper body hanging from a bar. Print it, save it as a PDF or download the image — free, with no account.
A simplified selection of eight muscles, not every muscle used in a pull-up. A schematic drawing, not to scale. Each muscle is drawn on one side of the body to leave room for the labels; the body has one on each side. The 3D body model shows them all, with the rest of the shoulder.
The PNG is 3880 × 2560 pixels, with the labels, the page's address and a QR code back to it. Printing puts the diagram on one landscape A4 or Letter sheet and the descriptions after it.
The eight muscles
In the words of each muscle's own page on this site: where it runs, what it does, and its part in a pull-up.
Middle trapezius
Where it runs. From the spine at the base of the neck and upper back across to the top of the shoulder blade.
What it does. Draws the shoulder blades back towards the spine.
In a pull-up. Holds the shoulder blades steady against the ribs as the elbows come down and back.
Read about the middle trapezius ·See it on the 3D model · Drills that work it: Band pull-apart, Prone Y raise, Scapular pull-up
Lower trapezius
Where it runs. From the spine of the mid back up and out to the inner end of the ridge on the shoulder blade.
What it does. Pulls the shoulder blade down and helps rotate it so the socket faces up.
In a pull-up. One of the first muscles to work in a strict pull-up: it helps draw the shoulder blades down from a hang before the elbows bend.
Read about the lower trapezius ·See it on the 3D model · Drills that work it: Active hang, Scapular pull-up, Prone Y raise, Wall slide, Band-assisted pull-up, Strict pull-up, Top hold, Lowering from the top
Latissimus dorsi
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.
Read about the latissimus dorsi ·See it on the 3D model · Drills that work it: Top hold, Lowering from the top, Band-assisted pull-up, Strict pull-up, Relaxed hang, Active hang, Scapular pull-up
Rhomboids
Where it runs. From the spine of the upper back to the inner edge of the shoulder blade.
What it does. Pull the shoulder blade in towards the spine and rotate it downwards.
In a pull-up. Finish the pull by drawing the shoulder blades together at the top.
Read about the rhomboids ·See it on the 3D model · Drills that work it: Band pull-apart, Scapular push-up, Scapular pull-up, Strict pull-up, Top hold, Band-assisted pull-up
Infraspinatus
Where it runs. From the broad back surface of the shoulder blade, below the ridge, to the back of the top of the upper arm bone.
What it does. Part of the rotator cuff. Turns the arm outwards and holds the ball of the joint back and down in its socket.
In a pull-up. Steadies the ball of the joint while the big muscles pull on the arm.
Read about the infraspinatus ·See it on the 3D model · Drills that work it: Band external rotation, Band pull-apart, Prone Y raise
Teres major
Where it runs. From the lower outer corner of the shoulder blade to the front of the upper arm bone, next to the latissimus.
What it does. Pulls the arm down and in, working alongside the latissimus.
In a pull-up. Helps bring the elbows down towards the ribs.
Read about the teres major ·See it on the 3D model · Drills that work it: Lowering from the top, Band-assisted pull-up, Strict pull-up, Top hold
Serratus anterior
Where it runs. From the outer surface of the upper eight or nine ribs, wrapping round under the shoulder blade to its inner edge.
What it does. Holds the shoulder blade flat against the ribcage and rotates it upwards as the arm rises.
In a pull-up. Keeps the shoulder blade on the ribs while hanging, so the load goes through muscle rather than hanging on the joint.
Read about the serratus anterior ·See it on the 3D model · Drills that work it: Wall slide, Scapular push-up, Active hang, Scapular pull-up
Biceps
Where it runs. Two heads, one from just above the shoulder socket and one from the coracoid, joining at the front of the upper arm and ending on the forearm below the elbow.
What it does. Bends the elbow and turns the palm up. The long head also crosses the shoulder joint.
In a pull-up. Bends the elbows. It works harder with the palms facing you (a chin-up) than facing away.
Read about the biceps ·See it on the 3D model · Drills that work it: Top hold, Lowering from the top, Band-assisted pull-up, Strict pull-up
Explore these muscles in 3D
The body model shows all eight, with the other muscles, tendons and ligaments of the shoulder. Turn it, slide it through a strict pull-up, and pick a drill to light up the structures it works.
Test your recall: the free shoulder anatomy quiz →
Printing and sharing
Free to print and pass on — to a class, a gym wall or a training partner. The printed copy and the image carry this page's address, https://fisiolike.lp-data.cloud/pull-up-muscles-diagram, and a QR code for it; the address works for anyone who cannot scan the code.
General anatomy, simplified, from the same descriptions as the body model. A schematic, not an anatomical atlas. It describes muscles, not anybody's shoulder, and cannot say what is wrong with yours or what to do about it.