Parallel Bar Support Hold

oec:parallel-bar-support-hold

An isometric bodyweight exercise where you hold the locked-out top position of a dip on parallel bars to build scapular depression and shoulder stability.

Generated by gemini-3.8-flash from the sources below. No person has checked this record. Don't rely on it for safety.

Also called: Dip Support Hold, Parallel Bar Hold, Dip Bar Support Hold, Dip Hold, Isometria alle parallele

How to do it

Setup

Stand between parallel dip bars and grasp each bar firmly with a neutral grip.
Jump or press yourself up so your arms are fully extended and your body hangs freely above the floor.
Engage your core, bring your legs together, and depress your shoulders away from your ears.

Movement

Maintain active scapular depression by driving your palms down into the bars.
Keep your elbows locked straight without hyperextending.
Hold this rigid, tall position for the prescribed duration.
Lower your feet back to the floor with control when finished.

Breathing

Breathe smoothly and continuously into your diaphragm while maintaining isometric core and shoulder tension.

Cues

Push the floor away
Long neck
Lock the elbows
Brace the abs

Common faults

Allowing the shoulders to shrug up toward the ears.: Actively press down through your hands to keep your chest proud and your shoulders fully depressed.
Soft or bent elbows during the hold.: Flex your triceps to ensure your elbows remain fully extended throughout the set.
Arching the lower back and letting the legs swing loosely.: Squeeze your glutes and brace your abs to maintain a solid hollow-body or neutral posture.

Safety

Ensure the dip bars are stable and securely set before bearing weight.
Exit the hold immediately if you experience sharp pain in the anterior shoulder or sternum.

Muscles

Lower trapezius prime mover
Triceps brachii prime mover
Pectoralis minor synergist
Serratus anterior synergist
Latissimus dorsi synergist
Rectus abdominis stabilizer

Joints

Shoulder blade: Depression, Isometric stabilization
Elbow: Extension, Isometric stabilization
Shoulder: Isometric stabilization
Lumbar spine: Isometric stabilization

Details

Movement: Vertical push
Modality: Calisthenics, Strength
Mechanics: compound
Force: static
Laterality: bilateral
Kinetic chain: closed
Level: beginner
Equipment: Dip station or Parallettes
Record: Duration
Load: bodyweight

regression of Dip
part of Dip
progression of Feet-Assisted Straight-Bar Support

Sources

wger: Parallel Bar Hold, by Croak6728 (CC-BY-SA-4.0)
wger: Isometria alle parallele (CC-BY-SA-4.0)

This record: CC-BY-SA-4.0.

Data

parallel-bar-support-hold.json