Eccentric Single Arm Pull Up

Muscles worked

Setup

1. Place a box or bench under the pull-up bar so you can reach the top position without a concentric pull.
2. Grip the bar with one hand using a strong supinated (underhand) or neutral grip.
3. Step off the box to start with your chin above the bar, keeping the working shoulder retracted and depressed.
4. Tuck your non-working arm tightly against your chest or side to minimize momentum and swinging.

How to do it

1. Inhale and brace your core, maintaining a slight hollow-body position to stabilize your torso.
2. Lower yourself as slowly and controlled as possible, aiming for a 5-10 second descent.
3. Focus on resisting gravity through the entire range of motion until your arm is fully extended.
4. Exhale once you reach the bottom dead-hang, drop to the floor, and reset for the next repetition.

Form checklist

• Keep the working shoulder 'packed' (down and away from the ear) to protect the joint.
• Avoid rotating or spinning by keeping your core and glutes under high tension.
• Ensure you control the very bottom of the movement; do not 'drop' into the dead hang.
• Maintain a death-grip on the bar to maximize irradiation and forearm stability.

Pro tips

• Think about driving your elbow down toward your opposite hip to keep the lat fully engaged during the descent.
• If you struggle with rotation, use your free hand to lightly touch the pull-up rack upright to provide just enough stability to stay square.
• Perform this exercise at the beginning of your workout when your central nervous system is fresh.

Make it harder

• Increase the eccentric duration to 15 seconds per repetition.
• Wear a weighted vest or hold a small dumbbell between your feet to increase the total load.

Frequently asked

What muscles does the eccentric single arm pull up work?

The eccentric single arm pull up primarily targets the lats and trapezius, and also works the abs, obliques, and serratus anterior as secondary muscles.

What equipment do you need for the eccentric single arm pull up?

The eccentric single arm pull up uses pull up bar.

Is the eccentric single arm pull up good for beginners?

The eccentric single arm pull up is rated advanced. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

• Alternating Dead HangAdvanced · lats and trapezius
• Back LeverAdvanced · erector spinae, glutes, hamstrings, lats, pectorals, and trapezius
• Band Assisted Pull-UpBeginner · lats and trapezius
• Band Bent Over Lat PulldownIntermediate · lats, rhomboids, and trapezius