Strength Training the Back: Pull-ups vs. Chin-ups

I'm no body-building weight-lifting meat-head, but I really like doing back exercises, especially chin-ups and pull-ups.

I've heard a common question in strength training that focuses on the value of pull-ups vs. chin-ups.

Both are difficult, compound exercises that are great for improving strength in the back, shoulders, and arms.

My training has incorporated both for at least two years.

I knew both exercises targeted the latissimus dorsi, with chin-ups stimulating the biceps more than pull-ups. Standard meat-head knowledge, I'm thinking.

Both exercises also recruit additional muscles, such as the biceps, infraspinatus, lower trapezius, pectoralis major, erector spinae, external obliques.

Study says ...

What I didn't know was that pull-ups have a higher activation rate for the lats and lower trapezius, and chin-ups are slightly less lat heavy and activate more of the chest muscles, along with the biceps.

"The pectoralis major and biceps brachii had significantly higher EMG activation during the chin-up than during the pull-up, whereas the lower trapezius was significantly more active during the pull-up." [Source]

Because the additional muscles recruited in chin-ups and pull-ups vary, it sounds like the old chin-ups vs. pull-ups debate is a draw. Both are equally good and used for optimal upper-body results.

I'll stick to doing both for overall upper-body performance, and maybe someday I'll be a body-building weight-lifting meat-head.

Source:

Youdas, J., Amundson, C., Cicero, K., Hahn, J., Harezlak, D., Hollman, J. Surface Electromyographic Activation Patterns and Elbow Joint Motion During a Pull-Up, Chin-Up or Perfect-Pullup Rotational Exercise. Journal of Strength and Conditioning Research. 2010. 24(12), 3404-3414.

Disclaimer: Seek medical advice before starting any workout program. The author takes no responsibility and no liability, but not limited to either or a combination thereof, to injury, illness, or a combination thereof, but not limited to, from the information in this article.