The Pull Up Top Hold

How to do the exercise

The Pull Up Top Hold is an effective isometric exercise to strengthen the upper phase of the pull up. It helps you build strength and improve endurance. Here’s how to perform the Pull Up Top Hold correctly:

1. Starting Position

Grip the pull up bar slightly wider than shoulder-width and pull yourself up until your chin is clearly above the bar. Engage your core and keep your chest lifted. Make sure to maintain full body tension from the start.

2. Hold the Position

Keep your chin above the bar and focus on holding the top position for as long as possible. Squeeze your back and biceps, and avoid shrugging your shoulders. Maintain a steady breathing rhythm throughout the hold.

3. Maintain Form

Keep your elbows close to your body and your core tight. Avoid swinging or using momentum. The goal is to stay completely still and controlled during the isometric phase.

4. Reset and Repeat

Once you can’t hold the position anymore, lower yourself under control back to a hanging position. Rest briefly, then repeat for several sets to build endurance and strength in the top range of the pull up.

Recommended Equipment for Pull Up Top Hold

Pull Up Station - For maximum stability and safe progress in Pull Ups, Dips, and Muscle Ups.

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Dip Belt – For more intensity and fast strength gains in pull ups and dips with added weight.

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Liquid Chalk – For grip and security during the exercise.

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Wrist Wraps – To stabilize your wrists, especially during longer sessions.

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Benefits of the exercise

The Pull Up Top Hold is ideal for building specific strength and control in the most challenging part of the pull up:

• Strengthens biceps, forearms, and back muscles in the lockout phase

• Improves grip endurance and pulling stability under tension

• Targets the weaker top range of pull ups for balanced strength

• Supports progression toward weighted pull ups, muscle ups, and static holds

This makes it a powerful tool for beginners learning pull ups and advanced athletes looking to refine their top-end pulling strength.

Main muscles used

The Pull Up Top Hold mainly targets:

• Biceps

• Latissimus dorsi (Back)

• Forearms

• Core muscles (for stabilization)

By focusing on the upper phase of the movement, you strengthen the commonly weaker part of the pull up and develop more complete pulling power.

If you're looking for other exercises, check out our Youtube video:

Mistakes to avoid

Common mistakes when performing the Pull Up Top Hold include:

• Not pulling high enough: Make sure your chin is clearly above the bar before starting the hold.

• Shrugging shoulders: Keep your shoulders down and back to avoid unnecessary tension.

• Using momentum: Avoid swinging into position – pull up cleanly and hold still.

• Losing core tension: Keep your body tight to prevent arching or swinging.

• Holding breath: Maintain steady breathing to last longer in the hold.

Progress by gradually increasing your hold time and focusing on perfect, controlled form.

Discover more Exercises

Looking for more ways to level up your training? Check out our full exercise overview or try these effective exercises that perfectly complement your training:

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Phil

Hi, I’m Phil, the founder of GORNATION. I brought the brand to life in 2015 with a clear mission: to create a premium brand for Calisthenics, something that didn’t exist before. I live and breathe this sport, doing calisthenics myself since 2013. My vision is to unite 1 million people around the world through calisthenics, building a strong, supportive community. I'm happy that you're part of that!