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90 Degree Iso Chin Up

Mid-range isometric chin-up hold developing back, arm, grip, and trunk strength.

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90 Degree Iso Chin Up demonstration

Exercise overview

Training details

BackBicepsForearmsAbs

Equipment

Pull Up Bar

Sets × time

3 × 15 sec

Rest

1 min 30 sec

How to perform it

Step-by-step instructions

  1. 01Grasp the bar with an underhand chin-up grip and hang with your shoulders engaged.
  2. 02Pull yourself up until your elbows are bent to about 90 degrees.
  3. 03Hold that position without kicking your legs or shrugging your shoulders toward your ears.
  4. 04Keep your ribs down and breathe steadily throughout the hold.
  5. 05When the prescribed hold is complete, lower yourself to the starting hang under control.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variation90 Degree Pull UpRelated variationTop Pull-up HoldRelated variationBent-Arm Chin-Up HoldRelated variationNarrow Top-Half Pull-UpRelated variationPull-UpsRelated variationIsometric Behind the Neck Pull Up

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteLat PulldownComparable substituteReverse Grip Lat PulldownComparable substituteMachine Assisted Chin UpComparable substituteInverted RowComparable substituteActive Bar HangComparable substituteStrict Ring Muscle-Up

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