How to Master the Parallel Bar Hold | Shoulder Stability
Learn the correct form for the parallel bar hold to improve shoulder health, scapular depression, and upper body isometric strength.
How to Perform
- Place your hands on the parallel bars with a neutral grip and your arms extended by your sides.
- Press down firmly through your palms to lift your body off the ground until your arms are fully locked out.
- Depress your shoulders by pushing them away from your ears to create maximum space between your neck and the bars.
- Engage your core and keep your legs straight or slightly tucked to maintain a steady, vertical torso.
- Hold this position while breathing deeply and maintaining tension throughout your upper body.
- Lower yourself back to the ground with control once the designated time is reached or form begins to break.
Common Mistakes
- Shrugging the shoulders toward the ears
- Allowing the elbows to bend during the hold
- Swinging the legs to generate momentum
- Holding your breath instead of maintaining steady respiration
Muscles Worked
Primary movers
- Shoulders
Stabilizers
- Triceps
- Trapezius
- Core
Related Guides
- Arm Raises (T/Y/I) — Shoulders
- Arnold Press — Shoulders
- Australian pull-ups — Shoulders
Shoulders · Shoulders