Rig Pull Up Eccentric Wide Grip

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The rig pull up eccentric wide grip workout primarily targets the lats, a major muscle group in the back.

This workout utilizes the rig to perform eccentric pull ups, focusing on the negative or lowering phase of the exercise.

By emphasizing the wide grip, the rig pull up eccentric workout effectively isolates and strengthens the lats.

Stand facing the rig with your feet shoulder-width apart.
Grasp the rig bar with a wide overhand grip, hands slightly wider than shoulder-width apart.
Hang from the rig, fully extending your arms and keeping your body straight.
Slowly lower your body by bending your elbows, focusing on the eccentric (downward) phase of the movement.
Continue lowering until your chin is just above the bar, feeling the stretch in your back and shoulder muscles.
Pause briefly, then use your upper body strength to pull yourself back up to the starting position.

Start with a wide grip on the rig, hands slightly wider than shoulder-width apart.
Hang from the rig with your arms fully extended, engaging your lats and keeping your core tight.
Initiate the movement by retracting your shoulder blades and pulling your chest towards the bar.
Focus on engaging your lats throughout the entire range of motion, squeezing them at the top of the movement.
Lower yourself slowly and with control, emphasizing the eccentric phase to maximize lat engagement.
Perform 3-4 sets of 8-12 reps, gradually increasing the weight or difficulty level as you progress.