Single-Arm Eccentric Pull-Up

Stand under a pull-up bar and grab the bar with an overhand grip using both hands to lift yourself to the top position.

Safely release one hand from the bar so that your full body weight is supported entirely by the working arm.

Engage your core, squeeze your shoulder blade down and back, and brace your upper body.

Lower your body as slowly and smoothly as possible by extending the working arm in a controlled eccentric movement.

Descend all the way down until your arm is fully extended in a dead hang.

Place both hands back onto the bar and step down or reset before starting your next repetition.