Chin-Up Hold
The Chin-Up Hold mainly works the biceps and back. You'll need: pull up bar.
Required Equipment
Chin-Up Hold Muscles Worked
Primary
Biceps (biceps brachii); Lats (latissimus dorsi)
Secondary
Side Biceps (brachialis); Rhomboids (Shoulder Blade) (rhomboids, major & minor)
How to do the Chin-Up Hold
Setup
Stand directly underneath a sturdy pull-up bar.
Reach up and grasp the bar with a supinated grip (palms facing towards your body), hands shoulder-width apart.
Execution
Pull yourself up until your chin clears the bar. You can jump slightly to reach this position if necessary.
Maintain a static hold at the top of the movement with elbows fully flexed and tucked close to your torso.
Keep your shoulders depressed (down and away from your ears) and your core engaged to minimize swinging.
Hold this position for the desired duration or until failure, ensuring your body remains as still as possible.
Chin-Up Hold FAQs
What muscles does the Chin-Up Hold work?
The Chin-Up Hold mainly works the biceps and back. The main muscles are the biceps brachii and latissimus dorsi.
What equipment do you need for the Chin-Up Hold?
Pull up bar.
What workout day should the Chin-Up Hold go on?
It belongs on pull day in a push/pull/legs routine.
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