What is Wide Grip Chin-Up Hold?

The Wide Grip Chin-Up Hold is a paused supinated pull where you hold your chin above the bar to build isometric pulling strength. It primarily targets the biceps, lats, shoulders and traps and is a medium-difficulty calisthenics move.

How to Do Wide Grip Chin-Up Hold

  1. Set grip: Grasp the bar with a supinated grip wider than shoulder width, wrap thumbs around the bar, brace your core and set a firm wrist position.
  2. Retract scapula: Drive shoulders down and squeeze shoulder blades together to create scapular retraction and a stable upper-back before initiating the pull.
  3. Pull to chin: Pull your body up by driving elbows back and lifting until your chin or lower neck reaches the bar while keeping your torso straight.
  4. Hold isometrically: Pause at the top for the prescribed time, breathe steadily, maintain scapular engagement and avoid shrugging or using momentum.
  5. Lower with control: Slowly lower to full arm extension while controlling descent, keep tension in the back and arms, then relax shoulders briefly between reps.

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?

This hold improves isometric pulling strength, builds biceps and lat endurance, enhances scapular control and grip strength, and transfers to stronger dynamic pull-ups and better posture.

What common mistakes should I avoid when doing this hold?

Avoid shrugging shoulders, rounding the back, swinging or kipping, using too narrow a grip, and holding breath. Maintain scapular retraction, a straight torso, and controlled breathing throughout the hold.

How can I progress or regress the Wide Grip Chin-Up Hold?

Regress with band assistance, foot support, or partial-height holds. Progress by increasing hold time, adding weight, performing slow eccentric negatives, or combining holds with repeated pull-up reps.