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How to Do Eccentric Chin-Up — Form, Muscles & Tips

Learn how to do the Eccentric Chin-Up: step-by-step form, muscles worked, other setup, and common mistakes. Free workout tracker included.

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How to perform this exercise

  1. Use a box or jump to get your chin over the bar in the top position.
  2. Slowly lower yourself from the top position over 3-5 seconds.
  3. Aim for a full range of motion, lowering until your arms are fully extended.
  4. Perform 3-5 reps focusing on the controlled descent.