Chin-Up Hold

Body region

• Back
• Arms

Muscles

Main

• Latissimus Dorsi
• Teres Major
• Biceps

Helps

• Deltoid
• Pectoralis Major
• Trapezius
• Rhomboids
• Brachialis
• Brachioradialis

Holds

• Rectus Abdominis
• Flexor Digitorum Superficialis

Equipment

• Pull-Up Bar

Technique

1. Use a box or jump to get your chin above a pull-up bar with an underhand grip, shoulder width.
2. Hold the top position with elbows bent, chest up and shoulders pulled down.
3. Keep the legs still and the abs braced, and hold for the planned time.
4. Lower slowly to a straight-arm hang or step down.

Cues

• Chin stays over the bar.
• Squeeze the bar and keep tension everywhere.

Common mistakes

• Letting the chin slip below the bar.
• Holding the breath.
• Dropping from the top at the end of the set.

Alternatives

• Chin-Up
• Pull-Up Hold