Bent Arms Chin-Up Hold
Description
The bent arms chin-up hold pulls up to the top of a chin-up and holds the bent-arm position with chin above the bar. The isometric hold builds biceps and lat strength and endurance. It is a useful tool for building chin-up strength and breaking through plateaus.
Equipment Required
Bent Arms Chin-Up Hold Instructions
- Stand under a chin-up bar.
- Reach up and grab the bar with an underhand, shoulder-width grip.
- Pull yourself up so your chin is above the bar.
- Hold the top position with elbows bent and chest near the bar.
- Brace your core and keep your legs together.
- Hold for as long as possible.
- Lower yourself slowly back to a hang.
- Drop off when control is lost.
Bent Arms Chin-Up Hold Form & Visual
Bent Arms Chin-Up Hold Benefits
- Builds biceps endurance
- Strengthens the lats
- Improves chin-up strength
- Useful for breaking plateaus
- Develops grip endurance
- Bodyweight strength builder
Bent Arms Chin-Up Hold Muscles Worked
- Biceps brachii
- Latissimus dorsi
- Forearms
- Rhomboids
Bent Arms Chin-Up Hold Variations & Alternatives
- Chin-Up
- Dead Hang
- Pull-Up
- Negative Chin-Up
