Do pull ups actually build back thickness? Absolutely. They’re hands down one of the best exercises for building a thick, powerful back. They hit your lats, rhomboids, middle traps, and rear delts like nothing else.
What Muscles Get Thick From Pull Ups?
When you do pull ups right, you’re hitting these key muscles:
Muscles Targeted
- Your lats – these create that V-shape and serious thickness
- Your rhomboids – build that dense muscle between your shoulder blades
- Your middle traps – develop real upper back thickness
- Your rear delts – add width and thickness to your shoulders
- Your biceps – they grow as a bonus
A 2018 study showed pull ups activated the lats 117% more than lat pulldowns. That’s huge.
Pull Ups vs Other Back Exercises
Here’s the real talk on pull ups versus everything else:
Pull ups vs Lat Pulldowns
Pull ups use your full bodyweight – and that weight increases as you get stronger. Lat pulldowns? You’re limited by whatever’s on the weight stack. Pull ups win every time.
Pull ups vs Rows
Pull ups hit you with vertical pulling, rows give you horizontal pulling. You need both, but pull ups target different muscle fibers that rows just can’t reach.
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Download FreeThe Right Way For Maximum Thickness
Most people mess this up. Here’s how to do it right:
Your Setup
Grab the bar shoulder-width apart or slightly wider. Hang with your arms fully stretched out. Tighten your core before you even start pulling.
The Pull
Don’t just think about pulling up – think about pulling your elbows down to your sides. Squeeze those shoulder blades together hard. Pull until your chin clears the bar.
Coming Down
This is where most people screw up. Lower yourself slowly – take 3-4 seconds. Keep tension the whole way down. Don’t just drop.
That slow negative is gold for muscle growth. A 2019 study showed slower movements increased muscle protein synthesis by 23%.
How Many Pull Ups Should You Do?
Starting Out (0-5 pull ups)
- Do 3-4 sets of assisted pull ups or negatives
- Train 2-3 times per week
- Focus on getting stronger first
Intermediate (5-15 pull ups)
- 4-5 sets of 6-12 reps
- Add weight when you can bang out 15+ bodyweight reps
- Keep training 2-3 times per week
Advanced (15+ pull ups)
- Time for weighted pull ups: 4-6 sets of 6-10 reps
- Start with 5-10kg, add 2.5kg each week
- Mix up your grip variations
Thickness vs Width – What’s The Deal?
Pull ups build both, but here’s how to focus on thickness:
For Maximum Thickness
- Use a shoulder-width grip
- Pull your elbows back and down
- Hold the top for 1-2 seconds
- Really squeeze between your shoulder blades
When Will You See Results?
Here’s the realistic timeline:
Progress Timeline
- Weeks 2-4: You’ll feel the muscles working better
- Weeks 6-8: You’ll start seeing definition and some thickness
- Weeks 12-16: Real thickness development and strength gains
- 6 months+: Major back transformation if you stay consistent
Research from Australia shows you get measurable muscle growth in 6-8 weeks with consistent training and proper eating.
Equipment You Actually Need
Must Have
- Pull up bar ($50-150)
- Resistance bands for help ($20-40)
Nice to Have
- Weight belt for adding plates ($40-80)
- Gymnastic rings for variety ($30-60)
- Power tower if you’ve got space ($200-500)
While home equipment works great for pull-ups, training at a professional gym with expert guidance can accelerate your back thickness development through proper form correction and progressive overload techniques. For complete strength development alongside pull-ups, consider incorporating the big 4 compound lifts which include deadlifts that complement pull-ups perfectly for overall back strength.
Don’t Make These Mistakes
Progress Killers
- Half reps – Start from a dead hang every time
- Swinging around – Keep it strict for muscle building
- Dropping down fast – Control that negative
- Never progressing – Add weight or reps consistently
- Not squeezing – Focus on that shoulder blade squeeze
Quick Questions Answered
What if I can’t do a single pull up yet?
Start with assisted pull ups using bands, do negatives, or try inverted rows. These build the same muscles and get you ready for the real thing.
How much weight should I add?
When you can do 15+ bodyweight pull ups, start with 5-10kg. Add 2.5kg each week while keeping good form.
Chin ups or pull ups – which is better?
Both work. Pull ups (overhand) hit the lats more. Chin ups (underhand) work the biceps more. Do both.
How often should I train?
2-3 times per week. Your muscles need time to recover and grow.
Bottom Line
Pull ups are one of the best exercises you can do for building back thickness. Get your technique right, stay consistent, and progressively get stronger. That’s how you build the thick, powerful back you want.
