Parallel Bar Support Hold

A prerequisite for dips, L-sit, and the muscle-up: stable shoulders at the top with locked arms.

• Isolation
• Bodyweight
• Beginner

How to do it

• Locked arms and shoulders away from the ears
• Straight or slightly hollow body
• Look ahead, not at the floor

Sets, reps and tempo

Ranges: 20–60 s per set

Tempo: Enter the position under control, hold with constant tension, and come out before your form breaks

Common mistakes

• Shrugging the shoulders up to the ears
• Bending the elbows to rest

Muscles worked

Primary

• Triceps

Secondary

• Chest
• Anterior deltoid
• Core / abs

Alternatives

• Negative Dips
• Parallel Bar Dips
• Bench Dip