How To Do 90 Degree Chin Up Hold
The 90 Degree Chin Up Hold is an isometric upper body exercise where you hold your chin up position with the elbows bent at about 90 degrees. It mainly targets the biceps, lats, forearms, and upper back while also working grip strength. This exercise is often used as a progression toward strict chin ups or one arm chin ups. Proper form is important to keep tension on the right muscles and avoid unnecessary strain on the shoulders or elbows.
Step-by-Step Guide to Properly Execute 90 Degree Chin Up Hold
Starting Position
Grab the pull up bar with a supinated grip, palms facing toward you, about shoulder width apart. Jump or pull yourself up until your elbows are bent at roughly 90 degrees and your chin is clearly above the bar. Brace your core and keep your legs still.
Holding Phase
Hold your body steady in this position. Keep your chest lifted, shoulders pulled down and back, and elbows close to your sides. Avoid shrugging your shoulders or letting your body swing. Focus on breathing calmly while maintaining full-body tension.
Finishing Position
When the hold time is complete, lower yourself down slowly and under control until your arms are fully extended. Step off the bar safely and rest before the next set.
90 Degree Chin Up Hold Workout Plan for All Levels
Beginner: 2 sets of 10–20 second holds, 2–3 minutes rest, 2 times per week
Intermediate: 3 sets of 20–30 second holds, 2–3 minutes rest, 3 times per week
Advanced: 4 sets of 30–45 second holds, 2–3 minutes rest, 4 times per week
What Are The Benefits Of 90 Degree Chin Up Hold
• Builds biceps and upper back strength
• Improves grip and forearm endurance
• Helps develop control for chin ups and pull ups
• Teaches proper scapular positioning
• Strengthens tendons and joints through isometric work
Common Mistakes to Avoid
• Shrugging the shoulders: This shifts tension away from the lats and stresses the neck
• Swinging or kicking: Reduces muscle engagement and makes the hold less effective
• Elbows flaring out: Can cause elbow discomfort and poor force transfer
Similar Exercises To Try For Your Workout
• Negative Chin Ups
• Assisted Chin Up Holds
• One Arm Chin Up Hold
FAQ About “90 Degree Chin Up Hold”
This exercise can be hard for beginners, but it can still be used if help is added. Beginners may not have enough arm and back strength to hold the position at first. Using a band or placing feet on a box can make it easier. This helps beginners build strength safely.
Yes, you can change this exercise to make it easier. You can use a resistance band or keep one foot on the ground or a box. You can also hold the position for a shorter time. These changes help you practice good form while getting stronger.
Most people start to feel stronger after a few weeks of doing this exercise often. Doing it two or three times each week helps your muscles learn and grow. Progress may feel slow at first, but strength builds little by little. Staying consistent is important.
You should feel this exercise mostly in your arms and upper back. Your biceps and the muscles around your shoulders should be working. Your core may also feel tight as it helps keep your body still. If you feel pain in your joints, you should stop and rest.
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