Chin-up holds

Isometric holds using a supinated (underhand) grip. The chin-up grip places the biceps in a stronger position and shifts some emphasis from the lats to the biceps, making it useful for building arm strength alongside back work.

How to Perform

1. Grip the bar with palms facing toward you, hands shoulder-width apart.
2. Pull yourself to the top position — chin above the bar.
3. Hold for the target duration, keeping shoulders depressed and elbows tight.
4. Breathe steadily and maintain full muscular tension.
5. Lower with control.

Common Mistakes

• Shrugging the shoulders — they should stay down and back.
• Grip width that is too wide, reducing the mechanical advantage of the supinated grip.
• Allowing the elbows to drift out rather than staying tucked.

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