Pull Up Hold
- Muscles Worked
- Type
- EQUIPMENT
- EXPERIENCE
How To Do A Pull Up Hold Exercise Demonstration Video and Guide
The Pull Up Hold is a challenging isometric exercise that targets the strengthening of the back muscles.
To get started:
- Grip a pull up bar with an overhand grip and your hands the same distance apart as you would use on a barbell flat bench press.
- You can also use a mixed grip variation with one hand using an overhand grip and the other using an underhand grip.
- This slightly twists the body so your core has to work hard to keep you in alignment.
- Now contract your core, glutes, and back muscles to pull your chest up to the bar.
- Hold this position for 10-20 seconds or however long you can manage.
- Under control, lower your body back to a full hang and repeat.
- If you want to add more weight, wear a weighted vest or hang a dumbbell from a dip weight belt or hold a dumbbell between your ankles or thighs.
Advanced Variation
Beginner Variation
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