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The Eccentric Pull Up is an upper body exercise that primarily targets the lats, but also works the biceps and middle back. This is a compound exercise which is well suited to beginner lifters.




  • Grab the bar with palms facing forwards and hands slightly wider than shoulder width.
  • Use your legs to jump up to the top position of a pull up with your arms bend and shoulders back.
  • Slowly lower yourself back down to the starting position.

Back Muscle Diagram.

Back Muscles