Weighted Pull Up Hang Exercise - How To Video & Tips
Try this exercise
Lats
Pull-up bar
Intermediate
Pull
Biceps, Middle Back
The eccentric only pull up builds incredible back strength by focusing on the lowering phase. Perfect for breaking through pull-up plateaus and building muscle fast.
1. Jump or step up to the top position of a pull-up with your chin over the bar 2. Hold yourself at the top with arms fully contracted and shoulders pulled back 3. Slowly lower your body down for 3-5 seconds, fighting gravity the entire way during this eccentric only pull up 4. Focus on controlling the descent - this is where the eccentric only pull up magic happens 5. Once you reach the bottom, jump or step back up to repeat the movement
• Keep your shoulders pulled back and down throughout the entire eccentric only pull up descent • Control the speed - aim for 3-5 seconds on each lowering phase • Keep your core tight and avoid swinging or using momentum during the eccentric only pull up • Pull your shoulder blades together at the top before starting each rep
• Dropping too fast instead of controlling the eccentric only pull up lowering phase • Letting shoulders roll forward or shrugging up toward your ears during the eccentric only pull up • Using momentum or swinging instead of pure muscle control throughout the movement
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