Reviewed exercise · intermediate
Eccentric Chin-Up
A secondary vertical pull movement for back, biceps.
- Equipment
- bodyweight, bench
- Typical range
- 3–8 reps
- Also trains
- core
Set up
Use a stable step to begin at the top of a chin-up with both hands secure.
Execute
Lower for three to five seconds while keeping the shoulders controlled.
Step back to the top rather than jumping into the next repetition.
Coaching cues
- Lower evenly.
- Keep the ribs quiet.
Common mistakes
- Using an unstable step.
- Dropping through the last part of the repetition.
Modify or stop when relevant discomfort is reported. Educational content does not diagnose injury.