Pull-Up Hold

Body region

• Back
• Arms

Muscles

Main

• Latissimus Dorsi
• Teres Major

Helps

• Deltoid
• Trapezius
• Rhomboids
• Biceps
• Brachialis
• Brachioradialis

Holds

• Rectus Abdominis
• Flexor Digitorum Superficialis

Equipment

• Pull-Up Bar

Technique

1. Use a box or jump to get your chin over a pull-up bar, with an overhand grip a little wider than shoulder width.
2. Hold the top position with elbows bent, chest up and shoulders pulled down.
3. Keep the body still and breathe slowly until the target time or until your form fades.
4. Step down or lower slowly to a hang.

Cues

• Chin above the bar the whole time.
• Squeeze the bar and the abs.

Common mistakes

• Letting the chin drop below the bar.
• Swinging the legs.
• Dropping fast at the end.

Alternatives

• Chin-Up Hold
• Dead Hang