Eccentric Pull-Ups: Benefits, Technique, and Training Guide

How to do eccentric pull ups?

Eccentric pull-ups are a powerful training tool that focuses on the controlled lowering phase of the pull-up, building significant strength, muscle mass, and neuromuscular control, particularly beneficial for individuals working towards their first full pull-up.

What Are Eccentric Pull-Ups?

An eccentric contraction occurs when a muscle lengthens under tension. In the context of a pull-up, this is the lowering phase where your body descends from the bar. Eccentric pull-ups isolate and emphasize this phase. Unlike the concentric (lifting) phase, the eccentric phase allows your muscles to handle greater loads (often referred to as "supramaximal" loading), leading to unique adaptations in strength and muscle growth. They are a foundational exercise for developing the requisite strength and body control to achieve a full concentric pull-up.

Why Incorporate Eccentric Pull-Ups?

Integrating eccentric pull-ups into your training offers several distinct advantages:

• Enhanced Strength Gains: Muscles are inherently stronger during eccentric contractions than concentric ones. By focusing on the lowering phase, you can overload the lats, biceps, and other pulling muscles, leading to greater strength adaptations. This translates directly to improved concentric strength over time.
• Increased Hypertrophy (Muscle Growth): The mechanical tension and muscle damage (in a beneficial way) induced by eccentric training are potent stimuli for muscle protein synthesis and subsequent hypertrophy.
• Improved Neuromuscular Control: Performing slow, controlled eccentrics forces your nervous system to refine its control over muscle activation and coordination, improving body awareness and movement efficiency.
• Injury Prevention and Rehabilitation: Eccentric training has been shown to improve tendon strength and resilience, making it a valuable tool for preventing injuries like tendinopathies and aiding in rehabilitation (under professional guidance).
• Stepping Stone to Full Pull-Ups: For individuals who cannot yet perform a full pull-up, eccentric pull-ups provide a scaled entry point. By mastering the lowering phase, you build the necessary strength and motor patterns to eventually achieve a complete pull-up.

Muscles Worked

Eccentric pull-ups engage a wide array of upper body and core muscles:

• Primary Movers:
  • Latissimus Dorsi (Lats): The large back muscles responsible for adduction, extension, and internal rotation of the humerus.
  • Biceps Brachii: Primarily involved in elbow flexion.
  • Brachialis and Brachioradialis: Other key elbow flexors.
• Synergists and Stabilizers:
  • Rhomboids and Trapezius (Mid/Lower): Assist in scapular depression and retraction, stabilizing the shoulder blades.
  • Posterior Deltoid: Assists in shoulder extension.
  • Rotator Cuff Muscles: Stabilize the shoulder joint.
  • Core Muscles (Rectus Abdominis, Obliques): Maintain a stable, rigid torso throughout the movement.
  • Forearms and Grip Muscles: Crucial for maintaining hold on the bar.

Proper Technique: How to Perform an Eccentric Pull-Up

Executing eccentric pull-ups with correct form is paramount for maximizing benefits and preventing injury.

1. Set Up:

   • Stand on a box or bench, or jump up, to get your chin above the pull-up bar. Your hands should be gripping the bar with an overhand (pronated) grip, slightly wider than shoulder-width apart.
   • Your chest should be close to the bar, and your shoulder blades should be depressed and retracted (pulled down and back).
   • Ensure your core is braced, and your body is in a rigid, straight line from head to heels.

2. Initiate the Eccentric Phase:

   • Slowly begin to lower your body by extending your elbows and shoulders. The key is to resist gravity and control the descent.
   • Think about "pulling" yourself down slowly, rather than simply letting go.

3. Controlled Descent:

   • Aim for a tempo of 3-5 seconds for the entire lowering phase. This slow tempo is critical for maximizing eccentric benefits.
   • Maintain full body tension throughout. Avoid letting your body swing or collapse.
   • Keep your shoulder blades engaged, preventing your shoulders from shrugging up towards your ears.

4. Full Range of Motion:

   • Continue lowering until your arms are fully extended and you are hanging in a dead hang position. Your shoulders should be relaxed but still engaged, not shrugged.

5. Reset for Next Repetition:

   • Once you reach the bottom, step back onto your box/bench or jump up to the starting position above the bar. Avoid pulling yourself up concentrically if your goal is purely eccentric training.
   • Take a brief rest (1-2 seconds) before initiating the next eccentric repetition.

Key Coaching Cues and Common Mistakes

• Coaching Cues:
  • "Control the fall."
  • "Imagine you're pushing the bar away from you slowly."
  • "Keep your core tight."
  • "Shoulders down and back."
  • "Lengthen tall."
• Common Mistakes to Avoid:
  • Dropping too fast: This negates the eccentric benefit. The descent must be controlled and slow.
  • Losing body tension: Allowing the body to go limp or swing reduces muscle engagement and increases injury risk.
  • Not going through a full range of motion: Stopping short at the bottom limits the stretch and full muscle activation.
  • Shrugging shoulders: Allows the traps to take over, disengaging the lats and potentially leading to shoulder impingement. Maintain shoulder depression.
  • Using momentum: Jumping up too forcefully or bouncing at the bottom can make the exercise less effective and potentially dangerous.

Programming Eccentric Pull-Ups

The specific programming will depend on your current strength level and goals.

• For Beginners (Working towards first pull-up):
  • Sets and Reps: 3-5 sets of 3-5 repetitions.
  • Tempo: 3-5 seconds for the eccentric phase.
  • Frequency: 2-3 times per week, allowing for adequate recovery.
  • Progression: Gradually increase the eccentric tempo (e.g., from 3s to 5s), then increase the number of repetitions per set. Once you can consistently perform 5 sets of 5 reps with a 5-second eccentric, you're likely ready to attempt full pull-ups.
• For Advanced Lifters (Strength/Hypertrophy):
  • Eccentric pull-ups can be used as a finisher or as a way to overload the muscles.
  • Sets and Reps: 2-4 sets of 3-6 repetitions.
  • Tempo: 4-6 seconds, possibly even slower for advanced variations.
  • Progression: Add external load (weighted vest, dumbbell between feet) once bodyweight eccentrics are too easy. Focus on even slower tempos.

Who Should Use Eccentric Pull-Ups?

• Beginners: Anyone struggling to perform a full pull-up but wanting to build the necessary strength.
• Intermediate Lifters: To break through plateaus in pull-up strength or increase rep counts.
• Advanced Athletes: As a method for supramaximal loading, hypertrophy, or to improve muscular endurance and control.
• Individuals in Rehabilitation: (Under professional guidance) To rebuild strength and tendon health after certain shoulder or elbow injuries.

Safety Considerations and When to Avoid

While highly beneficial, eccentric pull-ups are demanding and require attention to safety:

• Warm-up Thoroughly: Always begin with a dynamic warm-up that includes shoulder mobility, scapular activation, and light pulling movements.
• Listen to Your Body: Do not push through sharp pain. Muscle soreness (DOMS) is common with eccentric training, but joint pain or acute muscle pain indicates a need to stop.
• Gradual Progression: Start with fewer reps and a moderate tempo, gradually increasing as your strength and control improve.
• Adequate Recovery: Eccentric training can be taxing. Ensure sufficient rest between sessions to allow for muscle repair and adaptation.
• Consult a Professional: If you have pre-existing shoulder, elbow, or wrist injuries, or if you are unsure about proper technique, consult with a qualified personal trainer, kinesiologist, or physical therapist.

Conclusion

Eccentric pull-ups are an indispensable exercise for anyone looking to master the pull-up or enhance their upper body pulling strength and muscle mass. By deliberately focusing on the controlled lowering phase, you tap into a unique mechanism for strength development and hypertrophy. Incorporate them wisely into your routine, prioritize impeccable form, and be patient with your progress. With consistent effort, eccentric pull-ups will serve as a powerful catalyst for achieving your strength goals.