Pull ins is a term commonly used in the fitness industry, specifically in the context of weightlifting and strength training. It refers to a particular exercise or movement that involves pulling resistance towards the body or bringing the resistance closer to oneself. This exercise typically targets the muscles in the upper body, particularly the back and arms.
Pull ins can be performed using various equipment, such as free weights like dumbbells or barbells, or using specialized machines like cable machines or resistance bands. The exercise generally involves gripping the resistance with the hands, arms fully extended, and then initiating the movement by contracting the muscles in the upper back, shoulders, and arms. The goal of pull ins is to engage these muscles to pull the resistance towards the body, usually up to the chest or the chin, depending on the variation of the exercise.
Pull ins are effective for developing strength, size, and muscular definition in the upper body. They primarily target the muscles in the back, including the latissimus dorsi (commonly referred to as the lats), the rhomboids, the trapezius, and the biceps. Additionally, the exercise also engages the muscles of the forearms and the grip strength, as they are required to hold and control the resistance during the movement.
Including pull ins in a workout routine can enhance overall upper body strength, improve posture, and contribute to a well-rounded physique. They are often incorporated into back-focused workouts, strength and conditioning programs, or general full-body training sessions.
