Quick Answer
Parallel Bar Support Hold is a beginner strength exercise that targets your shoulders and triceps. It uses a parallel bars. Position yourself between parallel bars, grip each bar firmly.
Video Tutorial
How to Perform the Parallel Bar Support Hold
- 1
Position yourself between parallel bars, grip each bar firmly.
- 2
Jump or push up to support bodyweight with arms fully extended and locked.
- 3
Engage core, keep body straight, legs off the ground.
- 4
Actively depress scapulae (push shoulders down away from ears).
- 5
Maintain this stable support hold position.
- 6
Hold for the desired duration, breathing steadily.
Common Mistakes to Avoid
- !Rushing reps instead of controlling the lowering (eccentric) phase — aim for 2–3 seconds down.
- !Letting form break down as reps add up. Stop the set when technique slips, not when you physically can't do another rep.
- !Flaring elbows to 90° from the torso. Keep elbows at 30–45° to protect the shoulder joint.
Tips for Better Form
- ✓Breathe out during the effort (concentric) and breathe in on the return (eccentric).
- ✓Use a mirror or film yourself on your first session — your perceived form and actual form often differ.
- ✓Brace your core as if someone were about to punch you in the stomach. This stabilizes your spine in every rep.
- ✓Don't worry about load — master the movement pattern with light weight or easier variations first.
Alternative Exercises
If the Parallel Bar Support Hold isn't right for your body, equipment, or goal, try these similar exercises that hit the same muscle groups:
Frequently Asked Questions
What muscles does the Parallel Bar Support Hold work?
The Parallel Bar Support Hold primarily works your shoulders and triceps. Secondary muscles include the chest and traps.
What equipment do I need for the Parallel Bar Support Hold?
The Parallel Bar Support Hold needs a parallel bars. You can perform it at home or at the gym as long as you have what's listed.
Is the Parallel Bar Support Hold suitable for beginners?
Yes. The Parallel Bar Support Hold is a beginner-level exercise. Start with lighter load or fewer reps and focus on form before adding intensity.
How many sets and reps of Parallel Bar Support Hold should I do?
For strength: 3–5 sets of 3–6 reps with longer rest (2–3 min). For hypertrophy (muscle growth): 3–4 sets of 8–12 reps with moderate rest (60–90 sec). For endurance: 2–3 sets of 15+ reps with short rest (30–45 sec). Adjust based on your program and goal.
Can I do the Parallel Bar Support Hold every day?
No. Muscles need 48 hours to recover between heavy training sessions. If you want to train shoulders and triceps more frequently, alternate harder and easier variations and keep overall weekly volume moderate.