Bent-Arm Chin-Up Hold

How to perform it

Step-by-step instructions

1. 01Grip a pull-up bar underhand at about shoulder width and use a controlled chin-up or safe step to reach the top.
2. 02Hold with the chin above the bar, elbows bent, shoulders down, and chest close to the bar.
3. 03Brace the trunk and keep the legs quiet without kicking or craning the neck.
4. 04Maintain the top position for the assigned time while breathing.
5. 05Lower slowly to a controlled hang and step down when the hold can no longer be maintained.