One-arm chinup eccentric (Negative one-arm chinup)

Skill Tree

Muscles

Technique

  1. Get to the top position of a Pullup , then transfer your whole weight to one hand to get into a One-arm bent-arm hang .
  2. Slowly extend your elbow to lower yourself down.
  3. Once your reach the bottom position, grab the support with two hands again to get back to the top.

Form tips

  1. Control the descent the whole way; do not let yourself fall into the bottom position.

Risks

  1. Eccentric training can quickly push your body to its limits; start with a very small volume (1-2 reps at a time) and progress cautiously.

Similar Exercises

Equipment