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Chin Tuck Hold

Traps Upper back Isolation Bodyweight
Demo (loops)

How to do it

Starting position

  1. Stand with your back and the back of your head resting lightly against the wall
  2. Step your feet one step forward from the wall
  3. Rest your hands comfortably by your hips

Movement

  1. Look straight ahead and pull your chin horizontally back
  2. Gently press the back of your head toward the wall
  3. Hold the position, feeling the back of your neck lengthen

Breathing

Breathe naturally while holding the position

Trainer tips

  • Relax your shoulders down and keep your neck upright
  • Push your chin back to make a double chin
  • Keep your gaze forward and hold

Cautions

  • Applying excessive force can strain your neck muscles, so do it gently
  • Dropping the head down
  • Holding the breath while straining

If you feel pain during the exercise, stop. If it continues, talk to a professional.

Exercise info

Primary musclesTraps
Secondary musclesUpper back
EquipmentBodyweight
Movement patternIsolation
Recommended time10 sec–20 sec
9 similar exercises

Representative exercise: Chin Tuck Hold

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This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice. Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.