Static Hold Chins

home workout

Training Details for Static Hold Chins

  • Primary Muscle
    Lats, Biceps , Traps
  • Secondary Muscle
    Middle back, Forearms, Inner Abs
  • Equipment
    Pull Up bar
  • Level
    Easy

How to do Static Hold Chins

This is a great exercise if you want to improve your strength for making Chins. Pull your self up to a position were your chin is above the chin bar, your arms will be bent here. Hold this position as long as you can. Make sure to pinch your shoulder blades and pull them downwards.

Guide for static hold chins

  • Use a supernated grip, it is softer on your elbows
  • Get your chin above the bar, that is usually your weakest spot in a pull up
  • Pinch your shoulder blades
  • Engage your core
  • Ad weights around your hip if the exercise is to easy for you

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One Arm Dumbbell Row

One Arm Dumbbell Row is an excellent rowing exercise for your lats, the muscles next to your back. The exercise is quite easy to perform and well-suited for home training as long as you have a dumbbell. Be sure to pull the dumbbell close to your body and obliquely backward towards your hips; then, your lats will work the most. If you pull the weight up towards the chest and angle the upper arm towards the body, your traps will take over the lift. Other exercises for this purpose, including Meadow Rows, are better suited than incorrectly performing One Arm Dumbbell Row.