Pull Ins

Why Should You do Pull Ins?

Pull Ins is a rather unusual exercise that is very effective when it comes to training your lats. It differs from the vertical and horizontal rowing exercises because you have to pull the weight from the side. The muscle fibers in your lats straighten to the side. It is, therefore, a good complement to all “regular” back exercises.

Exercise Details for Pull Ins

  • Primary Muscle
    Lats
  • Secondary Muscle
    Biceps
  • Equipment
    Cable
  • Level
    Easy

Performance

Adjust the cable handle so that your arms end up at an angle of about 45 degrees when the cable is taut. The cable handle should be next to the body, not in front. You can run with one arm at a time or both at the same time. You should have an underhand grip. Pull your shoulders back and push your chest forward. You are now in your starting position.

Now slowly pull the handles diagonally down towards the body; the elbows should end up a little behind the body seen from the side. You should feel that you are leading the movement with your elbows. Continue to pull as far as you can and hold in this position for a few seconds before slowly moving the handles back until your arms are fully extended. Please do not lose the tension in your muscles because then the elbows may take on the entire weight, damaging them.

Tips for Pull ins

  • Do not use too much weight, do many reps instead
  • Adjust the cable bracket so that you pull at a 45 degree angle
  • You can runt he exercise with one arm or both at the same time
  • Pull the weight diagonally down so that your elbows come down behind the body seen from the side
  • Lower the weight in a slow and controlled manner with tension in the muscle you are exercising
  • Make sure that there is not constant tension in your muscles because otherwise the elbows may take on the entire load, which can cause injury

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Related Exercises

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Seated Leg Curl

Dumbbell Pullovers

The side muscles of the back, your lats, attach to the humerus and are therefore responsible for pulling the arms down towards the body. This exercise is only about pulling down the arms in this way, which makes it a good lats exercise.

Single Arm Landmine Row

It is a fun variant of One-Arm Dumbbell Row, but you do it with a barbell instead of dumbbells. By varying how far from the grip you stand with your feet, the load will be moved between lats or traps, just like between Dumbbell Row and Meadow Rows.