Eccentric pull ups muscles worked. The eccentric only pull up is a great starting point for those looking to complete their first bodyweight pull up. To get to the top of the Pull Up, you can also do a Jumping Pull Up or even a Foot-Assisted variation if you can’t pull yourself up. But what if we told you that the way you perform a pull-up could significantly impact your gains? This article delves into the fascinating world of eccentric vs concentric pull-ups, exploring how understanding these distinct phases can unlock your pull-up potential. A protein called titin, present at the end of each muscle fiber, is activated during eccentric muscle contractions, making the muscle fiber stronger and up to 50% more efficient. In addition, resistance training, including pull-ups, can be an effective way to reduce low back pain, according to a study. They are a proven way to help build the strength needed to get started with pull ups. Gradually increasing the time spent lowering or introducing pauses at specific stages enhances muscle control, strength, and endurance. This will still help you work a little on the Concentric portion instead of just setting up at the top of the Pull Up, which is also an option, but makes the movement an Eccentric ONLY move. . 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. org May 31, 2025 · In the instance of a pull-up the act of lowering yourself back down after your chin has cleared the bar until you’re at a dead hang once again is the eccentric muscle contraction of this exercise, as your muscles are lengthening while under the load of your own bodyweight. Rather than pulling up, you start at the top with your chin above the bar and slowly lower yourself down. Feb 23, 2023 · In relation to pull ups, this means doing eccentric variations, also known as “negative pull ups. Oct 16, 2024 · Eccentric pull ups are a powerful tool in your calisthenics arsenal and can be your secret weapon to advance your pull up efforts. Sep 30, 2023 · Negative Pull Ups Muscles Worked Negative pull ups work a ton of upper body muscles. ” These eccentric pull up variations help your muscles get used to the movement and prepared for supporting your body’s weight. Like regular pull ups, they work your forearms, biceps, and mainly your upper back muscles. Eccentric pull ups are ideal for beginners who struggle with standard pull ups, as the eccentric phase is easier to perform but still strengthens and works the same muscles. You should always remember each time you lower yourself with control, you’re building strength, enhancing muscle recruitment, and inching closer to your goals. See full list on inspireusafoundation. This controlled descent targets the latissimus dorsi, biceps, rhomboids, and core muscles, improving strength and joint stability through a full range of motion. Jan 7, 2025 · The pull-up, a staple exercise in fitness routines, is a testament to upper body strength and control. To get the best results out of your workouts, it is good to learn more about the different types of pull-Ups and muscles they work. Aug 20, 2025 · Exercises such as rows, chin-ups and dead hangs can help you build enough upper-body strength to be able to do a pull-up. Jul 5, 2023 · Interestingly, a significant portion of the force generated during eccentric contractions is attributed to the passive tension within the muscle fibers. If you do a negative pull up with a neutral grip where your elbows are out in front of your body, you can bias the lats a lot more as well. Overview The eccentric pull-up (also called a negative pull-up) isolates the lowering phase of the pull-up movement. eeuf cmd oappqmf uov qnkf gfcll pst cxaj vzbe knjdhf