Uneven Pullups

Body part: Campus, Anillas
Training equipment: IK – Fuerza máxima, Fuerza rápida / Explosiva, Hipertrofia, Resistencia
Performance level: Avanzado, Profesional
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Description of exercise execution

An uneven pull-up is a climbing-specific exercise that targets the pulling chain. Here’s how to perform it step-by-step:

  • Grip: Grab the holds with an overhand grip (palms facing away). Choose holds set at different vertical heights. You’ve already been introduced to the different variations in the video.

  • Create tension: Actively pull your shoulder blades down and back to create a stable starting position. Keep your upper body slightly engaged to avoid using momentum.

  • Concentric pull: Pull yourself up in a controlled manner by driving the elbow of the higher arm down toward your hip. The lower arm assists by pulling or pushing as needed.

  • Eccentric phase: Lower yourself slowly and under control. Maintain tension in your shoulder blades rather than dropping into a passive hang.

  • Avoid the “long shoulder”: Don’t let yourself completely fall into a passive hang. Always keep a slight baseline tension in your shoulders (the shoulder blades should stay down and centered). This helps minimize the risk of injury.

Common errors

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Variations

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Training methodology and examples

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