Top Pull-up Hold 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
- Intensity
- high
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 6
- Alternate Names
- Top Hold Pull-up, Static Pull-up Hold
Visualised Target Muscle Groups
Front
Back
How to: Top Pull-up Hold
- Hang from a pull-up bar with your palms facing away from you.
- Pull yourself up until your chin is above the bar.
- Hold the position for the desired amount of time.
- Lower yourself back down in a controlled manner.
Common Mistakes
- Letting shoulders rise up to the ears.
- Not engaging core muscles.
- Using momentum instead of controlled movement.
Modifications
- Use a resistance band to assist in holding.
- Perform the hold with feet on the ground to decrease intensity.
Tips
- Ensure your grip is firm on the bar.
- Engage your lats before starting the hold.
- Breathe steadily to maintain stability.
Top Pull-up Hold Alternatives
Tags
back
strength
pull-up
latissimus dorsi
body weight
isometric
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