Chin-Up Hold

Start

Finish

similar: Chin-Up

How to do it

Pull or jump to the top of an underhand chin-up with the chin over the bar and the elbows fully bent, then hold that position for time with the chest actively pressed toward the bar.

Muscles worked

Primary: biceps · Also works: back, forearms

Equipment

Pull-up bar

Common mistakes

• Letting the elbows creep open so you slowly slide into a half hang and call it a hold
• Holding the breath for the whole duration instead of breathing in short controlled cycles
• Ending the set by dropping rather than lowering under control, which wastes the best part

Variations

• 90-degree chin-up hold at mid-range
• Chin-up hold followed immediately by a slow negative

Can't do this one? Swap it for

• Negative Chin-Up
• Chin-Up
• Dumbbell Biceps Curl

Related exercises

• Dumbbell Biceps Curlbiceps
• Towel Biceps Curlbiceps
• Backpack Biceps Curlbiceps
• Table Biceps Curlbiceps
• Resistance Band Biceps Curlbiceps
• Band Hammer Curlbiceps