# Chin-Up Hold

URL: https://heatsy.app/ex/chin-up-hold

Also known as: Chinup Hold, Chin-Up Isometric Hold, Top Chin-Up Hold, Flexed-Arm Hang Chin-Up

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](https://heatsy.app/ex/chin-up)
- [Pull-Up Hold](https://heatsy.app/ex/pull-up-hold)