What is Isometric Pull Up?

An Isometric Pull Up is a pull exercise where you pause at the top and mid positions to hold tension, primarily targeting the lats, biceps, forearms and upper back. It's an easy-level variation that builds strength, control and scapular stability through timed holds and slow descents.

How to Do Isometric Pull Up

  1. Set up grip: Grip the pull-up bar shoulder-width with an overhand grip, engage shoulders down, brace your core, and ensure full range of motion safety before pulling.
  2. Pull to top: Pull smoothly until your chin clears the bar, driving elbows down and back while keeping the chest up and scapulas engaged.
  3. Top hold: Hold the top position for 5 seconds with chin above the bar, squeeze lats and biceps, keep shoulders depressed and maintain neutral neck alignment.
  4. Controlled descent: Lower slowly to a 90° elbow bend over 3–5 seconds, maintaining tension and avoiding fast drops to protect the shoulder and elbow joints.
  5. Mid hold & reset: Hold at the 90° position for 5 seconds, then descend to a full hang with straight arms, reset posture, and repeat for prescribed reps.

Muscle Groups

Biceps, Forearm, Latissimus, Back

Description

Pause for a 5 sec hold at the top of the pull up, chin above the bar, then slower descend to 90 degrees and pause for another 5 sec hold, then descend to the bottom of the pull up, straight arms, and repeat for reps.

Movement Group

Pull

Required Equipment

Pull-Up Bar

Progressions and Regressions

None

Frequently Asked Questions

What are the benefits of isometric pull ups?

Isometric Pull Ups increase strength and control by training timed holds; they target lats, biceps, forearms and upper back, improve scapular stability, and build grip endurance. They’re effective for improving sticking points and preparing for stricter pull-up progressions.

What common mistakes should I avoid?

Common mistakes include kipping or using momentum, poor scapular engagement, holding breath, too-fast descents, and incomplete holds. Fix by emphasizing slow controlled movements, active shoulders, steady breathing, using a band for assistance, and strict timing for each hold.

How do I progress or modify this exercise?

Progress by lengthening hold times, adding weight, or reducing band assistance. Modify with band-assisted holds, negatives, or isometric holds at easier joint angles. Beginners should practice scapular pulls and assisted reps until they can maintain controlled 5-second holds.