For the Pull-Up Hold, place a chair or high object under the bar so that you can elevate yourself to the end position above the bar. Once elevated above the bar, step off the object so that your body is hanging by your hands. Hold this position as long as possible until muscle failure. For those of you that can't hold yourself in flexion for an adequate amount of time, use your muscles to lower yourself down as slow as possible. Repeat this motion several time till you can build up to the isometric pull-up hold position.
This exercise focuses on the arms and muscles of the upper torso. Forearm and bicep muscles must be activated to maintain flexion in the elbow, and your lats must be activated to keep the arms near the torso. The serratus anterior muscle is also used to hold the scapula against the thoracic wall.