Get to the top and just hang out. Your back will scream.
Keep your chin above the bar and elbows pulling down. Don't let your shoulders creep up to your ears.
The Pull-Up Hold is a Back-first movement, with Biceps, Forearms working as the supporting cast. Track it consistently and you'll see exactly how it feeds your back volume for the week.
The Pull-Up Hold primarily works the Back with Biceps, Forearms assisting.
Start with sets you can hold with perfect position, even if short. Add a few seconds each session; quality beats clock-watching.
For most lifters 3 to 4 working sets. Pick the rep range that fits your goal and progress the load when the top of the range feels owned.
