Exercise Facts
| Movement Pattern | Isometric, Pull, Vertical |
|---|---|
| Muscle Group | Biceps, Core, Forearms, Lats |
| Equipment | Pull-Up Bar |
| Environment | Gym, Outdoor |
| Skill Level | Advanced, Intermediate |
| Series | Bodyweight Strength Series, Functional Stability Series |
Overview
The Pull-Up Hold is an advanced isometric exercise that strengthens the lats, biceps, and core while improving endurance at the top of the pull-up range. By holding your chin above the bar, you train muscular control and grip resilience under load.
To perform, grip the pull-up bar slightly wider than shoulder width and pull until your chin is above the bar. Hold the position for time, keeping your shoulders depressed and core braced.
This exercise reinforces proper pulling mechanics and strengthens the stabilising muscles used in dynamic pull-ups and climbing movements. It’s a perfect accessory for athletes working toward strict pull-ups or improving time under tension for hypertrophy.
Common mistakes include shrugging the shoulders, holding too high, or arching the lower back. Cue “shoulders down and back” and “tight core” to maintain correct alignment.
Add Pull-Up Holds to your finisher routine or use them as part of a 100-second endurance challenge.
Setup (Steps)
Grip bar wide, pull chin above.
Execution (Steps)
Hold position for time.
Coaching Cues
“Shoulders down. Core tight. Breathe steady.”
Common Faults & Fixes
Shrugging → engage lats. Arching → ribs down.
Programming Ideas
3×20s holds; 100-second cumulative challenge.
Variations
Chin-up hold, one-arm hold.
Regressions
Band-assisted hold.
Standards & Competition Notes
Chin above bar; full control.
Safety Notes
Lower slowly; avoid jerking off bar.
