Skip to content
Skip to content
Cerebral Physique logoCerebral PhysiqueMind Over Muscle
All biceps exercisesBiceps · Calisthenic

Isometric Bar Hold (90°)

Chin-up hold at 90° — builds insane time under tension.

IntermediateBar3 × 20–40 s
Isometric Bar Hold (90°) demonstration thumbnail — Barbell Isometric Hold - How to do Isometric Barbell Holds
BicepsBar

Isometric Bar Hold (90°)

Demo · WeightTrainingCom

Verified Isometric Bar Hold (90°) demonstration by WeightTrainingCom. Click to play.

How to do the Isometric Bar Hold (90°)

  1. 1Elbows at 90°
  2. 2Chest up
  3. 3Breathe steadily

Benefits of the Isometric Bar Hold (90°)

  • Builds strength and size in the biceps under sustained isometric tension
  • Builds real relative strength — moving your own bodyweight through space
  • Improves bodyweight control and joint strength alongside muscle size

Sources

Educational information only — not medical advice. Exercise technique, sets and reps are general guidance and may need adjusting for your experience, equipment and health history. Talk to a qualified clinician before starting or changing a training program if you have an injury or medical condition.

  1. 1Schoenfeld, Ogborn & Krieger (2017) — Dose-response of resistance training volume on hypertrophyJournal of Sports Sciences
  2. 2ACSM position stand (2009) — Progression models in resistance training for healthy adultsMedicine & Science in Sports & Exercise
  3. 3Physical Activity Guidelines for Americans, 2nd editionU.S. Department of Health and Human Services