PullBarBWBox
Jump or step to the top position, then lower as slowly as possible. Builds eccentric strength and control, frequently the fastest route to a first strict pull-up since eccentric strength develops faster than concentric.
Demo: Athlean-X
Sets
4
Reps
4-6 (slow negatives)
Rest
1:30
Contraindications
None significant.Setup
Use a box or jump to get the chin above the bar in the top pull-up position.
Execution
- 1Start at the top with chin over the bar, shoulder blades set
- 2Lower as slowly as controllably possible — aim for 5+ seconds
- 3Fight the drop throughout the entire range, not just the top half
- 4Reset at the bottom (feet on box or drop off) and repeat
Key cues
- Fight gravity the whole way down, not just at the start
- Aim for a slow, even descent, not a fast drop then catch
- Keep shoulders packed throughout the lower
- Full range every rep — all the way to a dead hang
Common faults
- Dropping fast for the first half then slowing only near the bottom
- Losing shoulder blade control and letting the shoulders shrug up
- Doing too few reps to create a real training stimulus
- Skipping straight to negatives without any hang/isometric work first
Tweaks
- Add a 1-2 second pause partway through the descent
- Weighted negatives for advanced trainees
- Combine with band-assisted concentrics in the same set
Regressions
Progressions
Muscles
Primary: Latissimus Dorsi, Biceps Brachii
Secondary: Rhomboids, Forearms
Notes
Classic 'unlock your first pull-up' tool; eccentric strength typically outpaces concentric strength by 20-40%, making this an efficient regression.
Sources
Attribution: Athlean-X / General S&C Canon