Also known as: pause pull-up, paused pullups, paused chin-up, paused hang pull

What is Paused Pull Up?

A Paused Pull Up is a pull-up variation where you pause with your chin above the bar for 1-2 seconds. It primarily targets the latissimus, biceps, shoulders, traps and forearms. Difficulty is medium. Perform with controlled ascent and slow descent to improve strength and scapular control.

How to Do Paused Pull Up

  1. Grip the bar: Use a shoulder-width pronated grip and hang with straight arms, tight core, and engaged shoulder blades before initiating the pull.
  2. Start dead hang: Begin each rep from a full dead hang to ensure consistent range of motion and avoid momentum-driven repetitions.
  3. Pull to bar: Drive the elbows down and back, engaging lats and biceps, and continue until your chin clears the bar with a strong scapular set.
  4. Pause at top: Hold the chin-over-bar position for 1-2 seconds while maintaining tension in lats, forearms, and core—avoid kipping or swinging.
  5. Slow descent: Lower slowly back to a full dead hang over 2-4 seconds, controlling the eccentric phase to protect shoulders and build strength.

Muscle Groups

Biceps, Shoulders, Trapezius, Forearm, Latissimus

Description

Jump into a Dead Hang on the Pul-Up Bar and hold a strong pronated grip with your hands shoulder width apart.

Engage your back and forearms into an Arch Hang as you start pulling towards the bar.

From there, continue the pulling motion with your arms until your chin has surpassed the bar.

Hold this position for 1-2 seconds before starting to descend slowly into a dead hang to complete a full rep.
Movement Group: Pull
Equipment: Pull-Up Bar

Progressions and Regressions

Frequently Asked Questions

What are the benefits of Paused Pull Ups?

Paused Pull Ups increase time under tension to build upper-body strength, improve scapular control, and fix sticking points. They target lats, biceps, traps and forearms while boosting pull-up stability and muscle coordination.

What common mistakes should I avoid?

Avoid using kipping momentum, incomplete pauses, flared elbows, and rapid descents. Keep scapula retracted, breathe steadily, and maintain controlled eccentric tempo to reduce injury risk and improve gains.

How can I progress or regress Paused Pull Ups?

Regress with band-assisted pauses, negatives, or Australian rows. Progress by adding weight, extending pause time, or combining slow eccentrics with weighted holds to increase strength and endurance.