Dropping too fast — no eccentric control
The entire stimulus of the exercise is the slow controlled descent.
Overactive muscles
Upper trapeziusLatissimus dorsi
Corrective work
Foam RollUpper traps↗StretchLevator scapulae stretch↗Pull · Upper Body
Eccentric / Negative Pull-Up
Coaching cues
- Jump or step to the top position — chin above the bar
- Lower as slowly as possible — aim for 5 to 10 seconds per rep
- Full dead hang at the bottom; reset and repeat
- The eccentric builds the pulling strength needed for a full pull-up
Common faults 2
Shoulders shrug during the descent
Upper traps elevate under the hanging load instead of lats controlling the descent.
Overactive muscles
Upper trapeziusLevator scapulae
Corrective work
Foam RollUpper traps↗StretchLevator scapulae stretch↗