Eccentric Single Arm Pull-up
- Músculo objetivo
- —
- Equipamiento
- Body weight
- Parte del cuerpo
- Back
- Tipo
- Strength
The eccentric single arm pull-up is an advanced bodyweight back exercise that trains the lats and pulling muscles through the lowering (eccentric) phase of a one-arm pull-up. You reach the top position with help, then lower yourself slowly under control on one arm. It is a key strength-building progression on the road to a full one-arm pull-up.
Cómo hacer el Eccentric Single Arm Pull-up
- 1Set up under a sturdy pull-up bar and grip it with one hand, palm facing away from you (overhand grip).
- 2Get your chin above the bar using both arms, a jump, or a controlled assist so you reach the top of a one-arm pull-up position.
- 3Release the assisting arm and let your working arm take the full load, keeping your chin level with the bar.
- 4Brace your core, pull your shoulder blade down and back, and keep your body from twisting away from the bar.
- 5Lower yourself slowly and under control on the single arm, aiming for a 3–5 second descent.
- 6Keep tension in your back and shoulder the whole way down, resisting the urge to drop fast at the bottom.
- 7Continue until your arm is fully extended, then re-assist with both arms to reset for the next rep.
- 8Complete your reps on one side, then switch arms and repeat.
Consejos de técnica
- Control the tempo — the slow lowering phase is the entire point, so a longer, smoother descent builds more strength than a fast one.
- Keep your working shoulder packed down and engaged rather than letting it shrug up to your ear, which protects the joint.
- Squeeze your core and glutes to stop your body from spinning or swinging on the single arm.
- Build up gradually: start with short, partial descents and add range and time under tension as your strength improves.
- Because the load on one arm is high, warm up thoroughly and stop the set if you feel sharp elbow or shoulder pain.
Errores comunes
- Dropping quickly instead of lowering slowly, which skips the eccentric overload that makes this exercise work and jolts the shoulder and elbow.
- Letting the shoulder shrug up and disengage, putting strain on the joint instead of loading the back muscles.
- Allowing the body to twist or swing on the way down, which wastes tension and makes the movement harder to control.
- Attempting full single-arm descents before you can control them, raising the risk of an elbow or shoulder strain.
- Not switching arms evenly, which builds a strength imbalance between sides over time.
Preguntas frecuentes
What muscles does the eccentric single arm pull-up work?
It works the back, primarily the lats, along with the other pulling muscles of the arm and shoulder. Lowering on a single arm also heavily challenges your grip and core stability.
Is the eccentric single arm pull-up good for beginners?
No — this is an advanced movement. You should be comfortable with several strict two-arm pull-ups first, then use the slow single-arm lowering as a progression toward a full one-arm pull-up.
How do I get into the top position?
Use both arms, a small jump, or a controlled assist to bring your chin above the bar, then release the helping arm and lower yourself on the working arm.
How many sets and reps should I do?
Start with 2–4 sets of 3–5 slow descents per arm, focusing on control over volume. Add reps or lengthen the lowering tempo as you get stronger.
Why train only the lowering phase?
Most people can lower more weight than they can lift, so the eccentric (lowering) phase lets you handle the load of a one-arm pull-up before you can pull yourself up with one arm, building the strength to eventually do the full movement.
