Back · Bodyweight
Seated Isometric Hold Pull Up
How to do the seated isometric hold pull up, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Intermediate
- Logged as
- time
- Movement
- Isometric
- Mechanic
- Compound
How to do it
Sit beneath a low bar with your legs extended in front and grip it with an overhand grip, arms straight. Pull your chest toward the bar and hold the top contracted position, keeping your shoulder blades pulled down and back, for the prescribed time.
- 1Feel your lats and upper back hold the contracted top position
- 2Keep the shoulder blades pulled down and squeezed together
- 3Brace your core to stay rigid through the hold
Common mistakes
- Avoid shrugging the shoulders up toward your ears
- Do not let the chest drift away from the bar
- Avoid holding your breath; breathe through the hold
Muscles worked
The seated isometric hold pull up mainly works the lats, biceps, forearms, and mid traps, with the lower traps, rear delts, upper abs, and lower abs assisting.
- LatsPrimary
- BicepsPrimary
- ForearmsPrimary
- Mid TrapsPrimary
- Lower TrapsSupport
- Rear DeltsSupport
- Upper AbsSupport
- Lower AbsSupport
- Lower BackMinor
- Upper TrapsMinor
- GlutesMinor
- HamstringsMinor
- External RotatorsMinor
- Hip FlexorsMinor
Kovo programs the seated isometric hold pull up for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More back exercises
- How to do the archer pull-up
- How to do the resistance band assisted pull-up
- How to do the machine assisted pull-up
- How to do the back extension bench back extension
- How to do the machine back extension
- How to do the back lever
Last reviewed June 2026.