In this lesson, you will learn how to perform an isometric chin-up. This exercise involves holding a chin-up at a specific point to train your biceps and back muscles isometrically.
Isometrics are exercises where no movement occurs. This exercise is beneficial for all sports that require static strength, such as climbing or gymnastics.
Keep in mind that isometric strength exercises improve strength only at the specific joint angle where the exercise is performed.
Find more isometric and plyometric exercises at Track and Field Main.
Description: Isometric Chin-Up
For the isometric chin-up, it’s recommended to hold the position with your elbows bent at a 90° angle. Of course, you can also choose to hold a higher or lower position depending on your goals.
Do not arch your back. Keep your abdominal muscles engaged, or even round your back slightly. Your legs should remain extended, with your feet slightly in front of your hips.
Trainer Advice: Isometric Chin-Up
Hold the position for 15 to 30 seconds, then rest for 2 minutes and repeat 2 or 3 times per workout.
To increase the intensity, you can use a weightlifting belt with added weights or attach a long resistance band to the bottom of the chin-up bar, looping it over the front of your shoulders and around the back of your neck.
By extending your legs horizontally or lifting your knees, you can also engage your core muscles — just remember, don’t arch your back.
Related Topics: Isometric Chin-Up
Videos: Isometric Chin-Up
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