Eccentric Only Pull Up 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Lats
Secondary Targets
Execution
Compound
Force Type
Pull (Bilateral)
Required Equipment
Bodyweight
Fitness Level
Beginner
Variations
None
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The "Eccentric Only Pull-Up" is a bodyweight exercise primarily targeting the lat muscles, while also engaging secondary muscle groups such as the abs, biceps, shoulders, and upper back. This exercise focuses on the eccentric phase of the pull-up movement, where you lower your body slowly from the top position, maximizing time under tension and building strength and control. It is ideal for individuals working on improving their pull-up performance, as it helps develop the necessary muscle endurance and power. No additional equipment is required, making it an accessible option for various fitness levels.
How to Perform
Begin by grabbing the pull-up bar with a pronated (overhand) grip, ensuring your hands are positioned slightly wider than shoulder-width apart.
Engage your core by taking a deep breath, then use your legs to jump or assist yourself in getting to the top position of the pull-up.
Once at the top, tighten your glutes, engage your core, and focus on slowly lowering your body back down in a controlled manner, ensuring the descent is deliberate and slow to maximize the eccentric contraction.
Continue this slow, controlled lowering for the specified number of repetitions, maintaining focus on proper form and muscle engagement throughout.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
To minimize the involvement of the biceps, adopt a false (thumbless) grip on the pull-up bar.
Maintain a neutral head position by keeping your gaze straight ahead or slightly upward to avoid hyperextending your neck, which can lead to compensations in the spine.
If the pull-up bar is high enough, position your legs straight out in front of you, holding a hollow body posture to engage your core effectively.
Avoid arching your lower back by squeezing your glutes and bracing your abs, ensuring your body remains in a stable, controlled alignment.
During the eccentric phase, lower your body until your elbows are nearly fully extended, but stop just before locking them out completely to protect the ligaments in your elbows and shoulders.
If you're unable to perform a full pull-up, begin with slow, controlled negatives, or practice flexed-arm hangs at the top. Once you can execute these with good form, you can add weight to progress further.
How Not to Perform
Avoid Excessive Swinging: Do not use momentum or swing your legs to assist with the movement. Swinging wastes energy and takes the focus away from your lats and core. Keep your body as still as possible during the descent.
Do Not Overextend the Lower Back: Avoid arching your lower back excessively, which can lead to unnecessary strain on the spine. Instead, squeeze your glutes and brace your abs to maintain a neutral spine throughout the exercise.
Don't Allow Your Elbows to Lock Out: When lowering yourself, do not let your elbows extend completely and lock out. This can place excessive strain on the elbow joint and its ligaments. Stop just before full extension to protect your joints.
Avoid Holding the Neck in an Abnormal Position: Do not hyperextend your neck by looking up too high or letting your head drop down. A neutral neck position (looking straight ahead or slightly up) will help maintain proper spinal alignment and prevent compensations in your body.
Do Not Use an Overgrip (If It Causes Excessive Bicep Activation): If you want to focus more on your lats, avoid using a pronated grip that is too wide or too narrow, as it may activate the biceps more. A slightly wider than shoulder-width grip will ensure the lats are properly targeted.
Don't Rush the Eccentric Phase: The focus of the exercise is on the slow, controlled lowering phase. Avoid rushing the descent or allowing gravity to take control. A slow, deliberate lowering maximizes time under tension and helps to better engage the lats and other targeted muscles.
Do Not Ignore the Core Engagement: Not engaging the core effectively can lead to instability and wasted energy. Make sure to tighten your abs and keep your torso stable throughout the movement, especially as you lower your body.
Don’t Let Your Chest Collapse or Shoulders Shrug: As you lower your body, ensure your chest stays open and avoid shrugging your shoulders up toward your ears. Keep the shoulders engaged and pulled back to avoid unnecessary strain on the upper back and shoulders.
Avoid Using Assistance That Alters the Form: If you use any kind of assistance (e.g., resistance bands or a jump), ensure it doesn’t alter your form or take away from the focus on eccentric control. The goal is to maintain proper body alignment and muscle engagement throughout the exercise.
Do Not Skip the Warm-Up: Always perform a proper warm-up before doing any pull-up variation. Skipping this step increases the risk of strain, especially in the shoulders and back, which are heavily involved in the movement.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
