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Lats · Intermediate

Bent-Arm Chin-Up Hold

Isometric top-position chin-up hold for lats, biceps, upper-back, and grip endurance.

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Bent-Arm Chin-Up Hold demonstration

Exercise overview

Training details

LatsUpper BackBicepsForearmsCore

Equipment

Bodyweight

Sets × time

3 × 15 sec

Rest

1 min 15 sec

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.

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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 Iso Chin UpRelated variationChin-UpRelated variation90 Degree Pull UpRelated variationTop Pull-up HoldRelated variationNarrow Top-Half Pull-UpRelated variationMachine Assisted Chin 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 substituteInverted RowComparable substituteBarbell Biceps CurlComparable substituteKneeling Assisted Sliding Chin-upComparable substituteActive Bar Hang

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