Seated Isometric Hold Pull Up

Muscles worked

Setup

1. Place a flat bench directly under a pull-up bar, ideally within a power rack for stability.
2. Sit on the bench and grasp the bar with an overhand grip, slightly wider than shoulder-width.
3. Ensure your arms are fully extended and your torso is positioned directly under the bar.

How to do it

1. Use your legs to help drive your body upward until your chin is positioned above the bar.
2. Once at the top, lift your feet off the bench to transfer your full body weight to your upper body.
3. Hold this peak contraction for the prescribed duration, maintaining a steady, controlled breathing pattern.
4. Lower yourself back to the seated position on the bench with a slow, controlled eccentric motion.

Form checklist

• Keep your shoulders depressed (pulled down away from your ears) throughout the hold.
• Maintain a 'proud chest' by pulling your collarbones toward the bar.
• Keep your core and glutes tight to prevent your body from swinging.
• Ensure your chin stays above the bar without reaching or straining your neck.

Pro tips

• Focus on driving your elbows down toward your back pockets to maximize lat and lower trap engagement.
• Squeeze the bar as hard as possible; this 'irradiation' effect increases neural drive to the surrounding pulling muscles.
• Imagine trying to pull the bar apart to further engage the rear deltoids and upper back.

Make it harder

• Perform the isometric hold at the 'sticking point' where your elbows are at a 90-degree angle.
• Add external resistance by wearing a weighted vest or holding a light dumbbell between your feet.

Frequently asked

What muscles does the seated isometric hold pull up work?

The seated isometric hold pull up primarily targets the lats and trapezius, and also works the abs, obliques, and serratus anterior as secondary muscles.

What equipment do you need for the seated isometric hold pull up?

The seated isometric hold pull up uses pull up bar.

Is the seated isometric hold pull up good for beginners?

The seated isometric hold pull up is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

• Alternating Dead HangAdvanced · lats and trapezius
• Back LeverAdvanced · erector spinae, glutes, hamstrings, lats, pectorals, and trapezius
• Band Assisted Pull-UpBeginner · lats and trapezius
• Band Bent Over Lat PulldownIntermediate · lats, rhomboids, and trapezius