Pullup eccentric (Negative pullup)

Muscles

• Biceps brachii (short head)
• Brachialis
• Brachioradialis
• Lower trapezius
• Serratus anterior
• Latissimus dorsi
• Pectoralis minor
• Rhomboid major
• Middle trapezius
• Teres major

Technique

1. Start at the top position of a Pullup .
2. Extend your elbows slowly to let yourself down with control, until your arms are fully extended.
3. Step on something to help you get back to the top 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

• Half pullup
• Pronated grip horizontal row
• One-arm pullup
• Leg-assisted pullup
• Bent-arm hang

Equipment

• High hanging device