Palms toward you, chin over the bar, biceps and back on fire.
Drive your elbows down toward your ribs to stay locked at the top.
Holding the top of a chin-up is an isometric that hammers your back, biceps and grip all at once, teaching you to own the position most people barely pass through. With palms facing you, the lats and biceps share the load at their strongest angle while your forearms fight to keep you on the bar. It builds the top-end strength that turns half chin-ups into full, chest-to-bar reps.
Start with whatever you can manage with your chin clearly over the bar and shoulders pinned down, even 5 to 10 seconds counts. Build toward 20 to 30 second holds before chasing anything fancier.
Excellent. Jump or step to the top position, hold, then lower slowly. Owning the top and the descent builds exactly the strength the full movement needs.
Fatigue pulls you into a passive hang. Actively drive your elbows down toward your ribs and keep your shoulder blades pulled down. When that position breaks, the set is over.
