Free shoulder anatomy quiz: muscles used in a pull-up
Eight multiple-choice questions about the muscles that move and steady the shoulder in a pull-up. After each answer, a short explanation and links to the muscle's page, the 3D model and a drill that works it.
It checks recall of the explanations on this site. It is not a test of professional competence, and it says nothing about your shoulder or anyone else's. It is free, needs no account and no camera, and keeps nothing: your answers and score stay on this page and are gone when you leave it.
Answer: Lower trapezius. 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.
From the site's description of its part in a pull-up.
Read about the lower trapezius ·See it on the 3D model ·How to do the scapular pull-up
Answer: Middle trapezius. From the spine at the base of the neck and upper back across to the top of the shoulder blade.
From the site's description of where it runs.
Read about the middle trapezius ·See it on the 3D model ·How to do the band pull-apart
Answer: Serratus anterior. From the outer surface of the upper eight or nine ribs, wrapping round under the shoulder blade to its inner edge.
From the site's description of where it runs.
Read about the serratus anterior ·See it on the 3D model ·How to do the wall slide
Answer: Latissimus dorsi. 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.
From the site's description of its part in a pull-up.
Read about the latissimus dorsi ·See it on the 3D model ·How to do the lowering from the top
Answer: Rhomboids. Pull the shoulder blade in towards the spine and rotate it downwards.
From the site's description of what it does.
Read about the rhomboids ·See it on the 3D model ·How to do the band pull-apart
Answer: Supraspinatus. From the hollow above the ridge of the shoulder blade, under the bony roof of the shoulder, to the top of the upper arm bone.
From the site's description of where it runs.
Read about the supraspinatus ·See it on the 3D model ·How to do the wall slide
Answer: Infraspinatus. From the broad back surface of the shoulder blade, below the ridge, to the back of the top of the upper arm bone.
From the site's description of where it runs.
Read about the infraspinatus ·See it on the 3D model ·How to do the band external rotation
Answer: Subscapularis. Part of the rotator cuff. Turns the arm inwards and guards the front of the joint.
From the site's description of what it does.
Read about the subscapularis ·See it on the 3D model ·How to do the strict pull-up
Explore the shoulder in 3D
Every answer is one of the muscles on the body model. Turn it, slide it through a strict pull-up, and light up the structures each drill works.
Know someone learning the shoulder? Send them the quiz — the link carries no answers or score.
Where the questions come from
Each question is drawn from one sentence of a muscle's own page on this site — where it runs, what it does, or its part in a pull-up — and its explanation is that sentence. The muscles:Lower trapezius, Middle trapezius, Serratus anterior, Latissimus dorsi, Rhomboids, Supraspinatus, Infraspinatus, Subscapularis. The descriptions are general anatomy, simplified, and the questions are about structures, not about pain, injury or whether a drill suits anyone.