Tip: The Eccentric Front Lever

Research shows there are three keys to building muscle: muscle tension, metabolic stress, and muscle damage. While traditional training will take care of the first two, nothing creates that growth-inducing damage like eccentric (negative) work.

After your normal pull-ups and rows, finish your lats off with 3 sets of 3-5 reps of eccentric front levers.

Start by hanging from a pull-up bar or rings.
Invert yourself so your feet are pointing to the ceiling.
Contract your lats, abs and glutes.
Slowly lower your body down to the starting position.

Make sure you can control the lowering phase. If you can't control your decent, just tuck one or both knees in a bit and slowly progress them out over time.

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