Also known as: wide chin hold, wide supinated hold, wide-grip chin hold, supinated chin hold, wide chin-up isometric

What is Wide Grip Chin-Up Hold?

The Wide Grip Chin-Up Hold is an isometric chin-up position where you grip the bar supinated beyond shoulder width and hold your chin above the bar. It primarily targets the biceps, lats and upper back, and is a medium-difficulty move for building pulling strength and scapular control.

How to Do Wide Grip Chin-Up Hold

  1. Set grip wide: Stand under the bar and grab it with palms facing you, hands wider than shoulder-width; ensure a secure supinated grip before hanging with straight arms.
  2. Engage scapula: Retract and depress shoulder blades, keep chest proud and core braced; avoid shrugging so tension sits in lats and upper back rather than neck.
  3. Pull to chin: Pull elbows back and drive chest up until your chin or neck reaches the bar; lead with elbows and maintain a neutral spine.
  4. Hold steady: Hold the top position for the specified time, breathe steadily, keep shoulders down and avoid swinging or kipping during the isometric hold.
  5. Lower with control: Slowly lower to full hang with control, extend elbows fully, relax shoulders at the end and rest before repeating.

Muscle Groups

Biceps, Shoulders, Trapezius, Forearm, Latissimus, Back

Description

Grasp the bar using a supinated grip (palms facing towards you) past shoulder width. Keep your back straight and scapula retracted and depressed (drive the shoulders down and shoulder blades together).

Pull your body up, keeping your elbows back. Pull up to your chin or neck area and pause there for time specified in the workout. Lower yourself down with control and relax your shoulders at the end.
Movement Group: Pull
Equipment: Pull-Up Bar

Progressions and Regressions

None

Frequently Asked Questions

What are the benefits of the Wide Grip Chin-Up Hold?

The Wide Grip Chin-Up Hold builds biceps and lat endurance, improves scapular stability and upper-back strength, and enhances control for dynamic pulling movements. It also increases isometric time-under-tension for better grip and elbow resilience.

What common mistakes should I avoid when doing this hold?

Common mistakes are shrugging or letting shoulders creep to the ears, failing to retract the scapula, kipping or using momentum, holding breath, and dropping too quickly. Focus on scapular control, steady breathing and a controlled eccentric lowering.

How can I progress or what are alternatives to this exercise?

To progress, increase hold time, add weight, or perform slow eccentric repetitions. Beginners can use resistance bands or chair-assisted holds. Alternatives include ring chin holds, close-grip chin holds, negatives, and australian rows to build pulling strength and scapular control.