Chin up holds

Exercise Details
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  • Belt Level(s)
    White Belt Yellow Belt
  • Muscle Groups
    Back ,   Biceps
  • Equipment

Chin up holds Guide


Use a pull up bar that you can grab overhead with your feet planted firmly on the ground or a stable surface. You should be able to bend your knees slightly and still be able to grasp the bar. If the bars are too high, find something sturdy you can stand on like a sturdy bench or plyo box. You can also perform this exercise with gymnastics rings adjusted to the appropriate height.

  1. Grasp the pull up bar with a reverse grip (palms facing you) at shoulder width
  2. Pull your chin above the bar, you can jump with your legs to help you get above the bar
  3. Hold your chin above the bar, keeping your elbows close to your body
  4. Hold for the required amount of time
  5. Lower yourself with control back to the ground
  6. You can repeat the chin up hold for the desired number of reps

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