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Pull Up Hold

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:

  1. 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.
  2. You can also use a mixed grip variation with one hand using an overhand grip and the other using an underhand grip.
  3. This slightly twists the body so your core has to work hard to keep you in alignment.
  4. Now contract your core, glutes, and back muscles to pull your chest up to the bar.
  5. Hold this position for 10-20 seconds or however long you can manage.
  6. Under control, lower your body back to a full hang and repeat.
  7. 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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