Parallel bar support hold

A straight-arm hold on top of parallel bars that builds shoulder stability, triceps strength and the shoulders-down position — the first step toward dips.

How to do it

1. 01Stand between sturdy parallel bars (not two chairs) and grip one bar in each hand, palms facing in.
2. 02Jump lightly or press up until your arms are straight and your elbows locked, body upright between the bars.
3. 03Push the bars down and pull your shoulders away from your ears, chest open and neck long.
4. 04Brace your abs, keep your legs straight together or bend your knees behind you, and hold your body still without swinging.
5. 05Breathe steadily throughout the hold, then step down under control.

Common mistakes

• Shoulders shrugged up to your ears — push the bars down hard and draw your shoulders down.
• Soft, bent elbows — straighten and lock them for the whole hold.
• Swinging the body or legs — brace your abs and glutes to stay still.

In the Dip progression

1. 1Parallel bar support hold
2. 2Dip negative
3. 3Parallel bar dip

Standard to move on: 3 sets × 30s, two sessions in a row.