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Pull-Up Back Pull-Up vs. Chin-Up — Traps Some say chin-ups are better for the traps, but the only thing that matters in trap training is scapular movement. Grip orientation is completely irrelevant. Let's look at that from an anatomical perspective. The main function of all three portions of the traps (upper, mid, and lower) are to retract the scapula. Also, the uppermost fibers elevate Health2wealthclub the scapula (like a standard shrugging exercise) and the lowest fibers depress the scapula (push your shoulder blades down toward the ground). What does the research say? Researchers measured their subjects' traps in a study. They found that the traps were more activated during the standard pull-up than in the neutral pull-up. Other researchers found that lower trap activity was greater in the Health2wealthclub pull-up than in the chin-up. However, the researchers chalked this up to the pull-up requiring more effort from the lifter than the chin-up. More effort during could also explain why the other study revealed greater activity in the traps during the pull-up. Pull-Up vs. Chin-Up — Biceps Both heads of the bicep have the same main functions: elbow flexion with supination and forearm supination. Supination is present during the chin-up and not the pull-up. From an anatomical standpoint, the chin-up does appear to be Health 2 Wealth Club better at hitting the biceps than the pull-up. Although, there's still elbow flexion occurring during the pull-up, meaning that the biceps are still under some stress.