Pull
Pull
Isometric Pull-up
Beginner
Level 40/100
Isometric pull-ups mean holding a static position somewhere in the pull-up range (chin over bar, 90°, or active hang) for as long as possible. A powerful tool to build strength at specific weak angles.
LevelBeginner-Intermediate
Sets3-4 × 10-30 sec hold
Rest90 sec
EquipmentPull-up bar, Rings
Three key positions
- Top (chin over bar): Strengthens biceps and lats in a shortened position.
- Mid (90°): Mechanically hardest point; where you gain the most strength.
- Bottom (active hang, scapulae depressed): Trains the initial engagement critical for the first pull.
Execution
Get to the target position (step or jump) and hold completely still for the goal time. No swinging. Core braced.
Practical use
If you stick at a specific range (e.g., cannot pass mid-range), hold isometrics there 3-4× per week.
General goal
3×10-30 seconds in the chosen position.
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