Pull-Up Hold
The Pull-Up Hold mainly works the back and biceps, with help from the core and traps. You'll need: pull up bar.
Required Equipment
Pull-Up Hold Muscles Worked
Primary
Lats (latissimus dorsi); Biceps (biceps brachii)
Secondary
Abdominals (rectus abdominis); Mid Traps (trapezius, middle fibers)
How to do the Pull-Up Hold
Setup
Stand directly beneath a secure pull-up bar.
Reach up and grasp the bar with a pronated grip (palms facing away), slightly wider than shoulder-width apart.
Execution
Engage your core and glutes to stabilize your body.
Execute an explosive pull-up until your chin clears the bar.
Hold this top position steady.
Ensure your neck is relaxed and your gaze is fixed ahead.
Keep your elbows tucked in close to your sides, engaging the back muscles fully.
Maintain the squeeze on the bar and keep the body rigid throughout the desired duration.
Pull-Up Hold FAQs
What muscles does the Pull-Up Hold work?
The Pull-Up Hold mainly works the back and biceps, with help from the core and traps. The main muscles are the latissimus dorsi and biceps brachii.
What equipment do you need for the Pull-Up Hold?
Pull up bar.
What workout day should the Pull-Up Hold go on?
It belongs on pull day in a push/pull/legs routine.
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