Exos | Formerly Core Performance

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Core Knowledge


Chin-up - 3 Point Isometric Hold

image by Dave Cruz

Starting Position

Grab a chin-up bar with your hands about shoulder-width apart.


  • Pull yourself up to the bar, then lower your body a quarter of the way down and hold for 10 seconds.
  • Lower down halfway, then hold for 10 seconds again.
  • Finally, lower yourself ¾ of the way down and hold for 10 seconds.

Coaching Keys

Too easy? Wear a weight vest.

You Should Feel It

Working your back, shoulders and arms.

Tags: Upper Body Pull, Stability, Shoulder, Arms, Back, Chinup Bar, Strength, Biceps