Description of Eccentric Pull Ups

Eccentric Pull Ups are a variation of the traditional pull up that focus on the lowering phase of the movement, which is known as the eccentric contraction. This exercise involves starting at the top of a pull up position, with your chin above the bar, and then slowly lowering your body back down to the starting position in a controlled manner. Eccentric Pull Ups are particularly beneficial for building upper body strength, enhancing muscle control, and improving overall pull up performance.

Refer to the demonstration video above for detailed instructions on how to perform Eccentric Pull Ups.

Muscles Activated During Eccentric Pull Ups

The primary muscles targeted during Eccentric Pull Ups include the muscles of the back, shoulders, and arms. These include:

1. Latissimus Dorsi:

   • The primary back muscles engaged during the exercise.
   • Function: Shoulder adduction, extension, and internal rotation.

2. Biceps Brachii:

   • Engaged during the lowering phase to control the descent.
   • Function: Elbow flexion and supination of the forearm.

3. Rhomboids (Rhomboid Major and Minor):

   • Assist in retracting the shoulder blades during the movement.
   • Function: Scapular retraction and stabilization.

4. Trapezius (Upper, Middle, and Lower Fibers):

   • Stabilizes the shoulder blades and assists in the lowering motion.
   • Function: Scapular elevation, retraction, and depression.

5. Forearm Muscles (Brachioradialis, Flexor Carpi Radialis, Flexor Carpi Ulnaris):

   • Engaged to maintain grip on the bar.
   • Function: Grip strength and forearm stabilization.

6. Core Muscles (Rectus Abdominis, Obliques, Transversus Abdominis):

   • Help maintain balance and stability throughout the exercise.
   • Function: Trunk stabilization and control.

Benefits of Eccentric Pull Ups

1. Strengthens Upper Body Muscles: Regularly performing Eccentric Pull Ups helps build strength in the back, shoulders, and arms.
2. Improves Muscle Control: Focusing on the eccentric phase enhances muscle control and coordination.
3. Increases Time Under Tension: The slow lowering phase increases the time muscles are under tension, leading to greater strength and muscle gains.
4. Enhances Pull Up Performance: Practicing Eccentric Pull Ups can help improve overall pull up performance by building the necessary strength and control.
5. Versatile and Adaptable: Eccentric Pull Ups can be performed by individuals at various fitness levels, making them a great addition to any strength training routine.
6. Boosts Functional Strength: The movement pattern of Eccentric Pull Ups mimics everyday pulling actions, making it an excellent exercise for improving functional strength.

Tips for Optimal Performance

1. Maintain Proper Form: Ensure your movements are controlled and deliberate, keeping your core engaged and back straight throughout the exercise.
2. Use a Controlled Descent: Lower yourself slowly and with control, aiming for a descent of at least 3-5 seconds.
3. Breathe Properly: Inhale as you begin the descent and exhale as you complete the lowering phase.
4. Engage Your Core: Keep your core muscles engaged to maintain balance and stability throughout the exercise.
5. Focus on Muscle Engagement: Concentrate on engaging the back and bicep muscles to control the descent.
6. Use a Bench or Partner for Assistance: If needed, use a bench or have a partner help you get into the starting position.

Contraindications and Cautions

While Eccentric Pull Ups are generally safe, it is important to approach them with common sense and heed the following cautions:

1. Avoid Exercising When in Pain: Do not perform this exercise if you are experiencing severe pain or if you have an acute injury in the shoulders, back, or arms. Always seek professional medical advice before starting or continuing with exercises if you have any concerns.
2. Start with Fewer Repetitions: Begin with fewer repetitions to get comfortable with the movement before increasing the number of reps.
3. Listen to Your Body: Pay attention to how your body feels during and after the exercise. If you experience any discomfort, stop immediately and consult a healthcare provider.
4. Seek Professional Guidance: If you are new to this exercise or have any health conditions, consider consulting a physical therapist or fitness professional to ensure you are performing the exercise correctly and safely.

Disclaimer

The information provided in this article is for educational purposes only and is not intended as a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health providers with any questions you may have regarding a medical condition or exercise program. Never disregard professional medical advice or delay in seeking it because of something you have read in this article.

References

1. American Council on Exercise. (n.d.). Upper Body Strengthening Exercises. 
2. Healthline. (2021). Pull Up Exercise: Benefits and How to Do It. 
3. National Academy of Sports Medicine. (2021). Upper Body Strength Training Exercises. 
4. Mayo Clinic. (2021). Exercises for Upper Body Strength. 
5. Cleveland Clinic. (2021). Benefits of Strengthening Exercises for the Upper Body.