Exercise Profile
  • Target Muscle Group
  • Exercise TypeStrength
  • Equipment RequiredBodyweight
  • MechanicsCompound
  • Force TypePull (Bilateral)
  • Experience LevelBeginner
  • Secondary Muscles
    Abs, Biceps, Shoulders, Upper Back
Target Muscle Group


Lats Muscle Anatomy Diagram

Eccentric Only Pull Up Overview

The eccentric only pull up is a great starting point for those looking to complete their first bodyweight pull up.

By focusing on the only the eccentric portion of the pull up, you can build the pulling muscles required to perform the traditional pull up.

Eccentric Only Pull Up Instructions

  1. Using a pronated grip, grasp the pull bar with a slightly wider than shoulder width grip.
  2. Take a deep breath and hop to get yourself up to the bar. Squeeze your glutes, brace your abs, and descend slowly back to the start position.
  3. Repeat for the assigned number of repetitions.

Eccentric Only Pull Up Tips

  1. To decrease bicep involvement, use a false (thumbless grip).
  2. Try to keep a neutral head position (looking straight ahead or slightly up) as hyperextending the neck can lead to compensations throughout the spine.
  3. If the bar is high enough, keep the legs straight and in front of the body in a hollow body position.
  4. Avoid falling into overextension of the lumbar spine by squeezing your glutes and bracing your abs.
  5. Lower to almost full extension of the elbow but avoid locking out completely as this can place excessive strain on the ligamentous structures within the elbow and shoulder.
  6. If you can’t complete a single bodyweight pull up, start with slow negatives (add weight when these can be accomplished under control) or flexed arm hangs in the top position.
Ryan Humphrey
Posted on: Sat, 01/16/2021 - 23:56

What would be great if i you can show links to alternative exercises, so for example this one is linked to a workout i like and when i click to see how that exercise is done, it brings me here, which is great, but I'm unable to do this particular exercise so if there was some alternative exercises that i can see or link too, would be amazing, just an idea, thanks

M&S Team Badge
Posted on: Mon, 01/18/2021 - 09:35

Hey Ryan - great idea! I'll definitely pass that along.