Eccentryx / Exercise Atlas / back
Negative pull-up (5 s lower)
Jump or step to top position, lower under control in 5 s, repeat.
Muscles
- Primary
- lats
- Supporting
- biceps, rhomboids
Mechanics
- Pattern
- vertical pull
- Equipment
- bodyweight
- Geometry
- 150° Pull Pivot
- Energy model
- Glycolytic Pathway (10-90s)
- Target feel
- Lats and biceps braking the descent — controlled through full range.
- Progression
- Build to 8 × 5 s negatives, then attempt full pull-ups.
- Regression
- Banded negative — resistance band reduces bodyweight.
Watch for
- Dropping instead of controlling the eccentric
- Short ROM stopping before arms are fully extended
- Kipping to get back to the top
Substitutions
- Pull-up (overhand)
- Scapular pull-up
- Lat pulldown (cable)