Isometric Hold Close Grip Chin-up Exercise Guide
Exercise Profile
- Target
- Latissimus Dorsi
- Equipment
- Body weight
- Body Part
- Back
- Primary Muscle
- Latissimus Dorsi
- Secondary Muscles
- Brachialis, Trapezius Lower Fibers, Brachioradialis, Teres Major, Trapezius Middle Fibers, Biceps Brachii, Deltoid Posterior
- Intensity
- high
- Category
- strength
- Skill Level
- advanced
- Estimated Calories
- 6
- Alternate Names
- Isometric Chin-up Hold
How to: Isometric Hold Close Grip Chin-up
- Start by grasping the bar with a close grip.
- Pull yourself up until your chin is above the bar.
- Hold that position for as long as you can, keeping your body straight.
Common Mistakes
- Not using a full range of motion.
- Bending the knees or crossing the legs excessively.
- Failure to engage the shoulder blades properly.
Modifications
- Use a band for assistance if you're unable to perform the full hold.
- Perform a negative chin-up to build strength.
Tips
- Engage your core to stabilize your body.
- Ensure your grip is firm and wrists are straight.
- Don't allow your shoulders to shrug up; keep them down.
Isometric Hold Close Grip Chin-up Alternatives
Tags
chin-up
back
strength
isometric
upper body
pull-up