Isometric Pull-Up Hold

  1. Grasp the pull-up bar with an overhand grip slightly wider than shoulder-width apart.
  2. Jump up or use a step to get into the top position of a pull-up with your chin above the bar.
  3. Hold your body up with your chin above the bar, ensuring your core is tight and legs straight.
  4. Keep your elbows bent and close to your body to engage the back muscles effectively.
  5. Maintain the position as long as possible while breathing steadily.

Primary Muscles

  • Forearm - Inner
  • Forearm - Outer
  • Lat
  • Shoulder - Back
  • Trap

Secondary Muscles

  • Abdominal
  • Bicep
  • Lower Back
  • Oblique

Results

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Date Reps Resis. RPE

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