One-arm Eccentric Pull-up

How to perform it

1. 1Preparation and positioning. Use a structurally secure bar or handles with enough clearance for a controlled mount and dismount. Use a closed grip unless the node specifies another grip, and establish the rep standard before the set. Reach the top position using a box, jump, or the other hand, then transfer to one hand before lowering.
2. 2Starting position. Begin with the elbows extended within the defined pain-free range, ribs stacked over the pelvis, and the shoulder girdle controlled. Begin at the defined high endpoint with the working shoulder controlled and the free hand clearly removed.
3. 3Concentric phase. Pull by driving the elbows down or back while keeping the trunk quiet. No concentric phase is required; the entry is assisted and must not be counted as a strict one-arm pull.
4. 4End position / lockout. Reach the defined height without jutting the head forward or losing shoulder control. Lower through the planned range with the elbow and shoulder controlled, avoiding a sudden drop at the bottom.
5. 5Eccentric phase. Lower under control through the same path and return to the stated start position. Do not drop into the bottom or let the grip open.
6. 6Breathing and bracing. Brace the trunk moderately before the pull, maintain a quiet ribcage, and exhale through the hardest portion as appropriate. Brief higher-pressure bracing is a programming choice, not a cue to ignore medical restrictions.
7. 7Valid rep. A valid repetition uses the defined grip, range, body line, and tempo without unplanned momentum. The one-arm eccentric begins from the same top standard and lasts for the declared duration or range without the free hand returning.

Common mistakes

• Using momentum

  Fix: Reset the body line, lower the difficulty, and make the first pull quiet.

• Changing the range

  Fix: Define the start and endpoint before the set and use the same markers on every repetition.

• Shrugging or losing shoulder control

  Fix: Keep the neck long and let the scapulae move under control rather than collapsing.

• Dropping through the bottom

  Fix: Shorten the range or use more assistance so the shoulder and elbow remain controlled to the exit.

Safety

• Eccentric emphasis can permit higher instantaneous loads than concentric capacity; it does not remove the need for a safe entry, exit, and symptom response.
• Choose a setup, load, assistance level, and exit strategy that allow the defined standard to be maintained; do not train through acute, sharp, electric, or worsening symptoms.

Progressions & alternatives

• regressionOne-arm Pull-up (Assisted)— Use a controlled assistance level instead of an unassisted eccentric.
• progressionOne-arm Pull-up— Build concentric capacity after the eccentric standard is repeatable.
• alternativeTypewriter Pull-up— Use a bilateral bar path with lateral unilateral loading.
• prerequisiteOne-arm Pull-up— A repeatable eccentric can be used as one preparation component for the strict skill.