Single-Arm Eccentric Pull-Up
The Single-Arm Eccentric Pull-Up is a compound exercise that mainly works the back and biceps, with help from the traps. You'll need: pull up bar.
Required Equipment
Single-Arm Eccentric Pull-Up Muscles Worked
Primary
Lats (latissimus dorsi); Biceps (biceps brachii)
Secondary
Outer Lats (teres major); Side Biceps (brachialis); Mid Traps (trapezius, middle fibers)
How to do the Single-Arm Eccentric Pull-Up
Stand under a pull-up bar and grab the bar with an overhand grip using both hands to lift yourself to the top position.
Safely release one hand from the bar so that your full body weight is supported entirely by the working arm.
Engage your core, squeeze your shoulder blade down and back, and brace your upper body.
Lower your body as slowly and smoothly as possible by extending the working arm in a controlled eccentric movement.
Descend all the way down until your arm is fully extended in a dead hang.
Place both hands back onto the bar and step down or reset before starting your next repetition.
Single-Arm Eccentric Pull-Up FAQs
What muscles does the Single-Arm Eccentric Pull-Up work?
The Single-Arm Eccentric Pull-Up mainly works the back and biceps, with help from the traps. The main muscles are the latissimus dorsi and biceps brachii.
What equipment do you need for the Single-Arm Eccentric Pull-Up?
Pull up bar.
Is the Single-Arm Eccentric Pull-Up a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Single-Arm Eccentric Pull-Up go on?
It belongs on pull day in a push/pull/legs routine.
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