Eccentric Single-Arm Pull-Up
Get to the top of a pull-up with both arms, then let go with one hand and lower on the other as slowly as you can; the way in to a one-arm pull-up.
How to do it
Setup
Pull or step up to the top of a pull-up with both hands, chin over the bar, then take one hand away.
Steps
- Hold the top on one arm, elbow tight to the ribs.
- Lower as slowly as you can to a full hang.
- Step down, get back to the top with both hands, and switch arms after the set.
Common mistakes
Dropping the last third: the bottom is where the strength is built; fight hardest there. Letting the body spin away: brace the trunk and keep the chest to the bar. Too many reps: a few slow lowerings beat many fast ones.
Breathing
Inhale at the top, steady exhale through the descent.
