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Parallel Bar Support Hold

Draftmotor-control50%beginner-intermediate⬤ expert-opinion evidence
Evidence chain View FHIR resource(snapshot)movements → muscles → citations · and the interoperable FHIR form · served as a static snapshot here, not the live API route

Why Include This

Establishes the locked-out support position before any dipping range is added. Shoulder shrugging or a collapsed chest here reliably predicts anterior shoulder pain once the descent is introduced.

Evidence basis: expert-opinion

Positions & Range of Motion

Start
supported on straight arms between parallel bars, hands at the hips, feet clear of the floor
End
position held; shoulders depressed, elbows locked, ribs down, legs still
Range of Motion
static hold at full elbow extension

How to Perform

Isometric hold at the top of a dip: arms locked, shoulders actively depressed away from the ears, trunk vertical and braced, feet clear of the floor.

Watch on YouTube↗

Opens a YouTube search for “Parallel Bar Support Hold”

Equipment:parallel bars or dip station

Coaching Cues

  1. 1

    Push the bars down and away so your shoulders sit below your ears

    (verbal)
  2. 2

    Keep your ribs stacked over your hips rather than swinging

    (verbal)

Evidence-Based Dosing & EMG Data

Recommended Dosing

3 holds × 20–40 s, 2–3×/week (consensus programming, not RCT-derived)

Muscles Involved (7)

Primary Movers

Triceps Brachii
Lower Trapezius— Holds the scapulae depressed; failure here is what produces the shrugged support position.

Secondary Movers

Pectoralis Major

Stabilizers

Serratus Anterior
Latissimus Dorsi
Rectus Abdominis
Transversus Abdominis

Easier Variations ↓

1

Chair Triceps Dip

Regress to Chair Triceps Dip.

Harder Variations ↑

1

Negative Dip

Progress to Negative Dip.

Target Movements (2)

Scapular DepressionScapulothoracic Articulation
Elbow ExtensionHumeroulnar Joint

Goals This Helps With

Rehab, performance, prevention, and mobility goals this exercise supports — essential means it's a cornerstone:

Shoulder Injury Preventionprevention

Research Notes

claude-researched 2026-08 (bodyweight ladders). Rung ordering is community consensus, not trial evidence — see source bodyweight-progression-consensus-2026. EMG and RCT sourcing pending.

Evidence Sources (1)