Slow lowering pull-up
Also called negative pull-up, eccentric pull-up
- Works
- Sides of the back · latissimus dorsi
- Front of the upper arm · biceps brachii and brachialis
- Upper back · trapezius and rhomboids
- Needs
- Pull-up bar
Setup
Put a step or sturdy box under the bar. Hold the bar with palms facing away, hands a little wider than your shoulders.
Steps
- Step up until your chin is above the bar.
- Lift your feet.
- Lower yourself as slowly as you can, taking about five seconds.
- Stop at a full hang and step back up.
Breathing
Breathe out slowly as you lower. Breathe in as you step back up.
Where you feel it
In the sides of your back and the front of your upper arms.
Common mistakes
- Dropping the last part quickly.
- Jumping up so hard that you hit the bar.
When to stop
Stop if you feel sharp pain, pain in a joint, dizziness or numbness.