Achieving your first wide-grip, overhand pull-up requires more than just “trying harder.” It comes down to specific strength adaptations, neuromuscular control, and progressive overload. Here's how I did it: 1. Slow Eccentric Pull-Ups (Negatives) Eccentric muscle actions (lowering under control) allow you to handle greater loads than concentric actions, making them one of the most effective tools for strength development. Slow eccentrics increase: Motor unit recruitment Time under tension Struct