Isometric Chin Up

Isometric Chin Up

In this lesson you will learn how to do an isometric chin up. That's when you hold a chin up at a specific point to train your biceps and your back muscles isometrically. Isometrics -> Exercises where no motion is involved. This exercise is good for all sports where you need static strength. For example climbing or gymnastics. Keep in mind that isometric strength exercises only improve strength at the exact position, where the exercise is applied. Find more isometric and plyometric exercises at track and field main.

Description: Isometric Chin Up

  • For the isometric chin up, I recommend you bend your elbows 90 degrees. Of course you can also hold a higher or a lower chin up position. Don't hollow your back. Keep your abdominal muscles tight or even round your back slightly. The legs should be extended and the feet should be slightly in front of the hip.

Trainer advice: Isometric Chin Up

  • Hold this position for 15 to 30 seconds, then rest 2 minutes and repeat 2 or 3 times per workout.
  • To make this exercise more intensive, you can use a weight lifting belt and attach weights to it, or attach a long thera-band to the bottom of the chin up rack and wind it over the front side of your shoulders, around the back of your neck.
  • By extending the legs horizontally or lifting the knees, you can train your core area at the same time - don't hollow your back.

Videos: Isometric Chin Up

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