Seated Isometric Hold Pull up
The Seated Isometric Hold Pull up targets your upper body strength, particularly the back and biceps. This exercise involves holding a pull-up position without movement.
- Begin seated under a pull-up bar, grasping the bar with an overhand grip.
- Engage your core and pull your body upward until your chin is above the bar.
- Hold this position for the desired duration, maintaining tension in your muscles.
- Lower yourself back to the starting position to complete the hold.
How to perform the Seated Isometric Hold Pull up
- Set up. Set up in a stable, balanced starting position appropriate for the Seated Isometric Hold Pull up using your body weight.
- Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your latissimus dorsi.
- Reset. Reverse the movement under control and reset between repetitions, keeping your form crisp on every rep.
Coaching cues
- Move with intent — every rep should feel deliberate, not rushed.
- Drive force through your latissimus dorsi rather than momentum.
- Keep your breathing steady: exhale on the hard part, inhale on the reset.
Common mistakes
- Using too much weight and losing positional control.
- Cutting the range of motion short and missing the target muscle.
- Letting your spine round or hyperextend instead of staying neutral.
Detailed cues, common mistakes, and demonstration video are available in the Fitly app.
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