Isometric one arm up-middle-down pull-ups

Muscles worked

You need

How to do it

1. At a bar, pull up with both hands until your chin passes the bar.
2. At that moment, release one of your hands and hold the position for a determined amount of time.
3. Then lower yourself until your head is just below the bar and hold it there.
4. Finally, lower down until your arm is completely locked and hold again.