Pull-In vs. Pull-Up: Understanding Horizontal and Vertical Pulling Exercises

What is the difference between pull in and pull up?

While "pull up" refers to a well-defined vertical pulling exercise, "pull in" is not a standard exercise term in kinesiology; however, in common fitness parlance, it typically refers to a horizontal pulling motion, often synonymous with a "row," which differentiates it significantly from the vertical pull of a pull-up.

Clarifying "Pull In": Understanding the Terminology

The term "pull in" is not a formally recognized exercise name within exercise science or strength and conditioning. When used in contrast to a "pull up," it almost invariably refers to a horizontal pulling exercise, commonly known as a row. This motion involves pulling a weight or your body horizontally towards your torso.

Common Examples of Horizontal Pulling Exercises (Rows):

• Seated Cable Row: Performed with a cable machine, pulling a handle towards your abdomen.
• Bent-Over Row: Using a barbell or dumbbells, pulling the weight from a hinged-hip position towards your chest/abdomen.
• Single-Arm Dumbbell Row: Similar to a bent-over row but performed with one arm at a time, often supported by a bench.
• Inverted Row (Bodyweight Row): Pulling your body up towards a horizontal bar while your feet remain on the ground.

Primary Muscles Activated in Horizontal Pulling (Rows):

• Latissimus Dorsi (Lats): Though also active in pull-ups, the lats work differently here, focusing on shoulder extension and adduction in the sagittal plane.
• Rhomboids (Major and Minor): Crucial for retracting the scapulae (pulling shoulder blades together).
• Trapezius (Middle and Lower): Assists in scapular retraction and depression.
• Posterior Deltoids: Rear shoulder muscles, assist in shoulder extension.
• Biceps Brachii, Brachialis, Brachioradialis: Muscles of the upper arm and forearm, responsible for elbow flexion.
• Erector Spinae and Core Stabilizers: Essential for maintaining a stable torso, especially in free-weight variations like the bent-over row.

Benefits of Horizontal Pulling:

• Strengthens the entire back musculature, promoting balanced development.
• Improves posture by strengthening the muscles that retract the shoulders.
• Enhances scapular stability and control.
• Often more accessible for beginners than pull-ups, as resistance can be easily adjusted.

Understanding the Pull-Up: A Vertical Pulling Powerhouse

The pull-up is a fundamental compound exercise involving a vertical pulling motion. It is performed by hanging from an overhead bar with an overhand (pronated) grip, wider than shoulder-width, and pulling your body upwards until your chin clears the bar.

Primary Muscles Activated in a Pull-Up:

• Latissimus Dorsi (Lats): The primary mover, responsible for shoulder adduction and extension, driving the body upwards.
• Biceps Brachii, Brachialis, Brachioradialis: Essential for elbow flexion, assisting the lats.
• Teres Major: Assists the lats in shoulder adduction and internal rotation.
• Posterior Deltoids: Assist in shoulder extension.
• Rhomboids and Trapezius (Lower/Middle): Work to stabilize and depress the scapulae, ensuring efficient movement.
• Core Stabilizers: Play a crucial role in maintaining a rigid torso and preventing excessive swinging.

Common Variations of the Pull-Up:

• Chin-Up: Performed with an underhand (supinated) grip, shoulder-width apart. This variation places more emphasis on the biceps and often feels easier for beginners.
• Neutral Grip Pull-Up: Performed with palms facing each other (neutral grip), often on parallel handles. This grip can be more joint-friendly.

Benefits of Vertical Pulling (Pull-Ups):

• Develops significant upper body and back strength, particularly in the lats.
• Enhances grip strength.
• Improves relative strength (strength-to-bodyweight ratio).
• Highly functional, mimicking movements like climbing.
• A challenging exercise that offers a strong sense of accomplishment.

Key Distinctions: Horizontal vs. Vertical Pulling

The fundamental difference between what is commonly referred to as a "pull in" (horizontal pull/row) and a "pull up" (vertical pull) lies in the direction of the pulling force relative to the body and gravity, which dictates the primary muscle activation and biomechanics.

• Movement Plane:

  • Horizontal Pulling (Row): The primary movement occurs in the sagittal plane (front-to-back), where the weight or body is pulled towards the torso. The shoulder joint primarily performs extension (bringing the arm backward) and horizontal abduction (pulling the elbow out to the side).
  • Vertical Pulling (Pull-Up): The primary movement occurs in the frontal plane (side-to-side) and sagittal plane. The body moves vertically against gravity, with the shoulder joint performing significant adduction (bringing the arm towards the body) and extension.

• Primary Muscle Emphasis:

  • While both exercises engage the latissimus dorsi, biceps, and various scapular stabilizers, the emphasis and line of pull differ.
  • Horizontal Pulls tend to place a greater emphasis on the rhomboids, middle/lower trapezius, and posterior deltoids for scapular retraction and overall back thickness.
  • Vertical Pulls place a maximal load on the latissimus dorsi for developing back width, along with significant biceps activation.

• Grip and Body Position:

  • Horizontal Pulls: Vary widely (bar, handle, dumbbell), but the body is typically supported (seated, bent-over, or feet on the ground for inverted rows), and the pull is towards the torso.
  • Vertical Pulls: Require hanging from an overhead bar, with the entire body weight typically being lifted.

• Relative Difficulty:

  • Pull-ups are generally considered more challenging than most horizontal pulling exercises because they require lifting one's entire body weight against gravity. Horizontal pulls often allow for easier adjustment of resistance.

When to Incorporate Each Exercise

Both horizontal and vertical pulling movements are indispensable for a well-rounded strength training program. Excluding either can lead to muscular imbalances and potential injury.

• For Comprehensive Back Development: Incorporate both. Horizontal pulls build back thickness and improve posture, while vertical pulls build back width and overall upper body strength.
• For Strength and Hypertrophy: Varying your pulling movements ensures you hit the back muscles from different angles, leading to more complete development. Aim for a balance of horizontal and vertical pulls in your routine.
• For Functional Fitness: Both movements are highly functional. Vertical pulls mimic climbing, while horizontal pulls are essential for tasks like pulling objects towards you.
• For Beginners or Rehabilitation: Horizontal pulling exercises (especially those with adjustable resistance like cable rows or inverted rows) are excellent starting points to build foundational strength before progressing to unassisted pull-ups. Band-assisted pull-ups or negative pull-ups can then bridge the gap.

Conclusion: A Synergistic Approach to Back Development

While the term "pull in" lacks formal definition, its common usage in contrast to "pull up" highlights the crucial distinction between horizontal and vertical pulling movements. The pull-up is a demanding vertical pull that builds upper back width and overall strength, primarily targeting the lats. "Pull in," or horizontal pulling exercises like rows, focuses on back thickness, posture, and engages the rhomboids, trapezius, and posterior deltoids more directly.

For optimal back health, strength, and aesthetics, it is imperative to include both types of pulling movements in your training regimen. They complement each other perfectly, ensuring balanced muscular development, improved posture, and enhanced functional capacity.