Muscle Group: Back
One-arm Negative Chin Ups or sometimes referred to as one-arm eccentric chin-ups. This is an extremely advanced exercise and only recommended for advanced lifters! However, this exercise can be done safely if your gym has an assisted pull-up machine even if you are not an experienced lifter. Here we hit the lats, emphasizing one side at a time.
The concentric phase is the positive portion of the lift (the pulling up of the body during a chin-up) while the eccentric phase is the negative portion of the lift (the downward lowering of your body during a chin-up).
- Pull up with two arms, pause, and slowly transfer the load to your non-dominant arm.
- From this point, lower yourself under control until the lats and elbow flexors of the working arm are fully stretched.
- Reset your other hand on the handle and pull yourself up until your set is complete.
- Rest and repeat with your other arm. Use a slow negative.
Note: You can grab something (a rope, the machine or your attached arm) with your non-working hand for support and still transfer your weight.
Unfortunately, I was not able to find a photo illustration of this exercise online to help demonstrate the movement.