Pull-ups primarily target your back and biceps, but your triceps act as stabilizer muscles and get some activation, especially during the controlled lowering (eccentric) phase.
Here's how pull-ups engage your triceps, along with methods to increase tricep activation:
- Stabilizer Muscle: During a pull-up, your triceps help to stabilize your elbow joint as you move your body.
- Eccentric Phase: The lowering portion of the pull-up (eccentric phase) engages the triceps to control the descent. Focus on slowly releasing, which will stimulate the triceps more.
While pull-ups aren't the best exercise for direct tricep training, you can emphasize their role by focusing on controlled movements. For dedicated tricep work, isolation exercises like close-grip bench presses, tricep extensions, and pushdowns are more effective.
