Pull muscles are the muscle groups responsible for drawing a weight or an object toward the body, or conversely, pulling the body toward a stationary object. This movement pattern is the functional opposite of pushing, which involves moving a weight away from the body. Pulling is a fundamental human movement that involves a complex chain of muscles working together across the back, shoulders, arms, and even the lower body. The primary movers in pulling are typically the large muscles of the back, assisted by the muscles of the arms and legs to execute the movement effectively.
The Major Pulling Muscles of the Back and Shoulders
The largest and most powerful contributors to upper-body pulling are found across the back and shoulders, initiating the movement that draws the arms toward the torso. The latissimus dorsi, often called the “lats,” is the broadest muscle of the back. It acts as a primary mover in both vertical pulls (like pull-ups) and horizontal pulls (such as rows). This muscle originates from the lower spine and pelvis, inserting on the upper arm bone, allowing it to adduct and extend the arm by pulling it down and back toward the body.
The trapezius, a diamond-shaped muscle covering the upper back and neck, is functionally divided into three parts that contribute to pulling. The middle fibers are primarily responsible for scapular retraction, pulling the shoulder blades toward the spine during rowing motions. The upper fibers help with shrugging and stabilization, while the lower fibers assist in depressing the scapula, pulling the shoulder blade downward during a controlled pull-down.
Working alongside the trapezius are the rhomboids (major and minor), located beneath the trapezius. Their action is to powerfully retract the scapulae, drawing the shoulder blades together. This retraction is a necessary component of nearly all rowing exercises, helping to anchor the shoulder joint and providing a stable base for the arms to pull from.
The posterior deltoids, or rear delts, are the posterior third of the shoulder muscle group. They play a supporting role in drawing the arm backward (shoulder extension). This muscle is actively engaged in horizontal pulling movements, such as reverse flyes and face pulls, working to pull the upper arm away from the midline of the body.
Arm and Forearm Muscles Critical for Pulling
While the large muscles of the back initiate the major pulling action, the arm muscles serve as essential secondary movers, handling flexion and forearm stabilization. The biceps brachii, a two-headed muscle on the front of the upper arm, is the most recognizable elbow flexor. It bends the elbow joint, bringing the forearm closer to the upper arm, a movement that occurs during nearly every pull.
Deep to the biceps is the brachialis, considered the workhorse of elbow flexion because it is active throughout the entire movement range, regardless of the forearm’s position. Another significant elbow flexor is the brachioradialis, which runs along the thumb side of the forearm. It contributes significantly to flexion, particularly when the forearm is in a neutral or pronated (overhand grip) position.
The forearm flexors and extensors are heavily recruited, serving an important function in grip strength. Any pulling exercise requires the forearms to contract isometrically to hold onto the bar or object. The flexor muscles on the palm side of the forearm resist the weight trying to pull the fingers open, ensuring a secure grip that allows the primary back muscles to exert their force.
Pulling Actions Beyond the Upper Body
The concept of pulling extends beyond the upper body to include complex, full-body movements where the largest muscles of the lower body are the primary movers. The hamstrings and glutes, which make up the posterior chain, are powerful pullers in hip extension—a movement where the angle between the torso and the thigh increases. This action is the driving force in exercises like the deadlift, where the body pulls a weight from the floor by extending the hips and knees simultaneously.
The gluteus maximus, the largest muscle in the body, is the strongest hip extensor, working with the hamstrings to drive the body upright against resistance. The hamstrings, composed of three separate muscles, also function as hip extensors while flexing the knee, which is crucial for rising from the bottom of a deadlift.
The core muscles, including the erector spinae along the lower back and the abdominals, are highly engaged in these heavy pulling movements, though their role is primarily stabilization. The erector spinae muscles work to resist spinal flexion, helping to maintain a neutral, rigid spine as the weight is pulled. The abdominals and obliques work synergistically to brace the midsection, creating a strong central anchor that efficiently transfers force from the lower body to the upper body during the pull.