Pull-up Hold

Pull-Up Hold End Fit Drills Exercise

Preparation

For this exercise you need a horizontal bar, rafter or similar structure where you can pull yourself up with the back of your hands facing you

Start Position

Hanging from the bar or rafter with the back of the hands facing you and about shoulder width apart or slightly wider. Thighten the grip on the bar. Pull the shoulders back and down to activate the back muscles. Alternatively the start position can be from a full stretch of the back muscles for each repetition

Move

Bend the arms to pull yourself up. Activate the abdominals to keep the core stable

Static Position

Pull the body over the bar or rafter to sternum height. Hold this position

Duration

Hold the end position for the planned duration

Move

Straighten the arms again to let the body down

Repeat

Back to the start position. Repeat for the planned number of times

Purpose

Strengthen the upper body especially the latissimus back muscles and the biceps muscles on the front of the arms
2018-09-07T20:27:23+00:00

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