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Exercise guide
Pause Pull-Up
A pull-up variation that adds a brief isometric hold at the top of the movement, with the chin over the bar, before lowering back down.
What this exercise works
- Muscles
- latissimus dorsi · biceps brachii · posterior deltoid · rhomboids · trapezius
- Goals
- hypertrophy · strength
- Equipment
- Pull-up bar
- Category
- Strength
- Difficulty
- advanced
Demonstration
Step 1
Step 2
How to perform the movement
- Hang from a pull-up bar with an overhand grip, arms fully extended.
- Pull yourself up until your chin clears the bar.
- Pause and hold that top position for a moment.
- Lower yourself back down under control to a full hang.
- Repeat for the desired number of reps.
Technique cues and common mistakes
- Keep your shoulders engaged during the hold instead of relaxing into the bar.
- Lower slowly instead of dropping straight into the next rep.
Make the movement easier or harder
- The pause removes momentum, so the pull is harder than a regular pull-up -- expect fewer reps.