Bar Holds
- Primary muscles
- Forearms
- Secondary muscles
- Lats, Biceps
- Equipment
- Other
- Movement pattern
- None
Steps
- 1 Stand directly under a pull-up bar and reach up to grasp it with an overhand grip, hands slightly wider than shoulder-width apart.
- 2 Lift your feet off the ground, allowing your body to hang freely with your arms fully extended.
- 3 Keep your core engaged and your shoulders pulled slightly down and back, avoiding shrugging towards your ears.
- 4 Maintain this static hanging position for the desired duration, focusing on your grip strength.
- 5 To finish, slowly lower your feet back to the ground or release your grip to dismount safely.
