How to Do Isometric Chin-Ups
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Exercise Details
Level
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Intermediate
Primary Skill
Strength
Body Area
Upper body pull
Required Equipment
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Pull–up Bar
muscles
Primary
Back
Correct Form
1. Grab the pull-up bar with both hands in an underhand grip.
2. Do a pull until your chin is above the bar.
3. Hold the position at the top for a few seconds.
4. Lower yourself slowly back to the starting position.
5. Keep your body as straight as possible during the hold.
Common Mistake
Don't let your shoulders shrug up towards your ears during the hold; keep shoulders down.
Pro Tips
1. Start with shorter durations and gradually increase the time as your strength improves.
2. To increase difficulty, add a weight belt or hold a dumbbell between your feet.
Alternative Exercises
Back
T-bar Rows
T-bar Rows
Beginner
•
Back
•
T-bar Row
1. Stand on the T-bar machine with your feet shoulder-width apart on the foot platform.
2. Grab the handles with an overhand grip, and hinge forward at your hips.
3. Keep your back straight and arms fully extended.
4. Pull the handles towards your torso, squeezing your shoulder blades together at the top of the movement.
5. Slowly lower the handles back to the starting position.
Neutral Grip Seated Rows
Neutral Grip Seated Rows
Beginner
•
Back
•
Seated Row Machine
1. Sit at the machine with your feet on the footrests and your chest against the pad.
2. Grasp the handles with palms facing each other.
3. Extend your arms fully, maintaining a slight bend at the elbows.
4. Pull the handles toward your lower ribcage, bringing your elbows straight back.
5. Slowly extend your arms back to the starting position.
Single-Arm Seated Rows
Single-Arm Seated Rows
Beginner
•
Back
•
Seated Row Machine
1. Sit at the machine with your feet on the footrests and your chest against the pad.
2. Grasp the handle with one hand, palms facing inward.
3. Extend that arm fully, maintaining a slight bend at the elbow.
4. Pull the handle to your lower ribcage, bringing your elbow straight back, then return to the starting position.
5. Complete the set and alternate sides.
Assisted Chin-Ups
Assisted Chin-Ups
Beginner
•
Back
•
1. Set up the machine by adjusting the weight assistance to match your strength level.
2. Place your knees on the pad and grasp the bar with an underhand grip, hands shoulder-width apart.
3. Keep your body straight as you pull up until your chin is above the bar.
4. Focus on squeezing your biceps and shoulder blades together at the top.
5. Slowly lower yourself back down to the starting position.
Assisted Wide Grip Pull-Ups
Assisted Wide Grip Pull-Ups
Beginner
•
Back
•
1. Set up the machine by adjusting the weight assistance to match your strength level.
2. Place your knees on the pad, grasp the bar with an overhand grip, hands wider than shoulder-width.
3. Keep your body straight as you pull yourself up, and aim to bring your chest toward the bar.
4. Focus on squeezing your shoulder blades together at the top of the movement.
5. Slowly lower yourself back down to the starting position.
Cable Single Arm Lat Pulldown
Cable Single Arm Lat Pulldown
Beginner
•
Back
•
Crossover Cable Machine
1. Attach a single handle to the high pulley of a cable machine and kneel on one leg.
2. Hold the handle in that hand with your arm fully extended upward.
3. Engage your back muscles and twist slightly to the side as you pull the handle towards your hip.
4. Release the handle back to the starting position with control.
5. Complete the set and alternate sides.
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