Also known as: chin hold, paused chin-up, isometric chin-up, supinated pull hold, top hold

What is Chin Up Hold?

A Chin Up Hold is an isometric pull where you hold your chin above the bar for a set time. It primarily targets the biceps, lats, forearms and upper back and engages the core. Difficulty is medium - suitable for trainees with some pull-up experience building strength and control.

How to Do Chin Up Hold

  1. Grip the bar: Grab the bar with an underhand or neutral grip, hands shoulder-width apart; engage scapula and brace your core to protect shoulders.
  2. Dead hang start: Begin from a full dead hang with arms straight, legs slightly bent and no swinging; inhale and keep shoulders active.
  3. Pull to top: Exhale as you pull in a vertical line, driving elbows down and back until your chin reaches or clears the bar; avoid neck strain.
  4. Hold the position: Hold the top for your target duration, squeeze biceps and lats, keep core braced and shoulders retracted; breathe steadily to maintain tension.
  5. Controlled descent: Lower slowly over two to four seconds into a dead hang, maintaining tension and scapular control; rest briefly before repeating.

Muscle Groups

Biceps, Core, Shoulders, Trapezius, Forearm, Latissimus, Back

Description

Grasp an overhead bar using an overhand grip (palms down. Keep your back straight and legs slightly bent at the bottom position.

Pull your body upward in a vertical line, keeping your elbows back. Gently pull upwards to either your chin or neck area making sure the bar is directly in front of you.

Hold yourself in upwards position for required seconds.

Return to starting position.
Movement Group: Pull
Equipment: Pull-Up Bar

Progressions and Regressions

None

Frequently Asked Questions

What are the benefits of the Chin Up Hold?

Chin Up Holds build time-under-tension strength in the biceps, lats, forearms and upper back, improve grip and scapular control, and enhance core stability and posture. They also help bridge isometric strength for full pull-up progressions.

What common mistakes should I avoid when doing Chin Up Holds?

Common mistakes include kipping or swinging, letting shoulders collapse, overextending the neck, holding your breath, and using excessively long hold times. Prioritize scapular activation, controlled movement and appropriate durations to reduce injury risk.

How can I progress or regress the Chin Up Hold?

Progress by increasing hold duration, adding weight, or transitioning to full chin-ups. Regress with resistance bands, assisted chin-ups, negative eccentrics or horizontal pull variations. Practice scapular pulls and shorter holds to build stability before longer isometric holds.