Chin Tuck Hold

Muscles worked by the Chin Tuck Hold

Primary

TrapsTrapezius

Secondary

RhomboidsRhomboid Muscles

Also called: trap, traps, trapezius, upper traps, lower traps, mid traps.

Equipment

No equipment — this is a bodyweight exercise.

How to do the Chin Tuck Hold

1. Stand or sit tall with your shoulders relaxed.
2. Pull your chin straight back, creating a double chin.
3. Keep your head level without tilting.
4. Hold the position for the desired duration.
5. Release and repeat for multiple sets.

Form tips

• Imagine sliding your head back over your spine, not nodding down.
• Keep your gaze level and your breathing relaxed.

At a glance

Chin Tuck Hold in German & Spanish

Descriptions, instructions and tips ship in all three languages in the JSON.

Related exercises

• Dumbbell Snatch
• Hang Clean
• Hang Power Clean
• Kettlebell Farmer's Walk

Exercise data (JSON)

The record below is exactly what exercises.json ships for this exercise — names, descriptions, instructions and tips in English, German and Spanish.

{
  "id": "chin-tuck-hold",
  "name_en": "Chin Tuck Hold",
  "name_de": "Kinn-zurück-Halten",
  "name_es": "Retracción de Mentón Sostenida",
  "description_en": "A static neck drill that retracts the head straight back to strengthen the deep neck flexors and counter forward-head posture.",
  "description_de": "Eine statische Nackenübung, bei der der Kopf gerade nach hinten gezogen wird, um die tiefen Halsbeuger zu kräftigen und einer Vorhalteposition des Kopfes entgegenzuwirken.",
  "description_es": "Un ejercicio estático de cuello que retrae la cabeza hacia atrás para fortalecer los flexores profundos del cuello y contrarrestar la postura de cabeza adelantada.",
  "category": "strength",
  "force_type": "static",
  "mechanic": "compound",
  "difficulty": "intermediate",
  "body_part": "full_body",
  "primary_muscles": [
    "trapezius"
  ],
  "secondary_muscles": [
    "rhomboids"
  ],
  "goals": [
    "hypertrophy",
    "strength"
  ],
  "tags": [
    "knee_safe",
    "shoulder_safe",
    "no_axial_load",
    "lower_back_safe"
  ],
  "is_unilateral": false,
  "is_bodyweight": true,
  "instructions_en": [
    "Stand or sit tall with your shoulders relaxed.",
    "Pull your chin straight back, creating a double chin.",
    "Keep your head level without tilting.",
    "Hold the position for the desired duration.",
    "Release and repeat for multiple sets."
  ],
  "instructions_de": [
    "Stehe oder sitze aufrecht mit entspannten Schultern.",
    "Ziehe das Kinn gerade nach hinten, sodass ein Doppelkinn entsteht.",
    "Halte den Kopf waagerecht, ohne ihn zu neigen.",
    "Halte die Position für die gewünschte Dauer.",
    "Löse und wiederhole für mehrere Sätze."
  ],
  "instructions_es": [
    "Ponte de pie o siéntate erguido con los hombros relajados.",
    "Lleva el mentón recto hacia atrás, creando una papada.",
    "Mantén la cabeza nivelada sin inclinarla.",
    "Mantén la posición durante el tiempo deseado.",
    "Suelta y repite durante varias series."
  ],
  "tips_en": [
    "Imagine sliding your head back over your spine, not nodding down.",
    "Keep your gaze level and your breathing relaxed."
  ],
  "tips_de": [
    "Stell dir vor, du schiebst den Kopf nach hinten über die Wirbelsäule, statt zu nicken.",
    "Halte den Blick waagerecht und atme ruhig."
  ],
  "tips_es": [
    "Imagina deslizar la cabeza hacia atrás sobre la columna, no asentir hacia abajo.",
    "Mantén la mirada nivelada y la respiración relajada."
  ],
  "met": 5.0,
  "images": {
    "flat": {
      "main": "images/flat/chin-tuck-hold-main.webp"
    }
  }
}

Fetch just this exercise

const { exercises } = await fetch(
  "https://exercise-dataset.com/exercises.json"
).then(r => r.json());
const ex = exercises.find(e => e.id === "chin-tuck-hold");

Free for personal and commercial in-app use with attribution (“Exercise data by RepDB”) — see the license and ready-made attribution snippets. Redistributing the data as a dataset or API is not permitted.