Isometric Chin Hold
Hold your chin above the bar with an underhand grip.
How to do it
- Grip the bar underhand, shoulder-width apart.
- Jump or step up from a support so that your chin is above the bar.
- Pull your shoulder blades together and keep the shoulders down.
- Brace your core and keep your legs together.
- Hold the position while breathing evenly.
- When your strength runs out, lower slowly until your arms are straight.
Key technique cue
Underhand grip, chin over the bar, hold the top position with the shoulder blades drawn down.
Common mistakes
- ✕ Craning the chin forward
- ✕ Shoulders shrugged toward the ears
- ✕ Swinging
- ✕ Dropping down with no control
Benefits
- ✓ Biceps and lat strength
- ✓ Grip endurance
- ✓ Preparation for chin-ups
About the exercise
A static hold at the top of a chin-up with an underhand grip. It works the biceps, lats and grip muscles and helps you get used to the top position. Good for those preparing for chin-ups or consolidating strength.
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