“3-Way“ Ring Chin-up Iso Hold

Pull halfway up with a pronated (overhand) grip and hold. Next, pull all the way up with a neutral grip and hold again. I like to keep the body straight and lean back to increase the difficulty, but that is optional (though recommended). Lastly, lower halfway down with a supinated grip and hold again before lowering all the way back down under control. The duration of each hold will depend on your current strength level, but shoot for 10-15 seconds in each position for a total of 3