What is Paused Pull Up?

A Paused Pull Up is a pull exercise where you pull to chin-over-bar and hold the top position for 1–2 seconds before lowering. It targets the latissimus, biceps, traps and forearms. Difficulty: Medium — emphasizes control, strength, and time under tension.

How to Do Paused Pull Up

  1. Set dead hang: Jump or step to a dead hang on a shoulder-width pronated grip; keep shoulders slightly engaged and core braced to protect the shoulder joint.
  2. Initiate scapular pull: Begin by retracting and depressing the scapula into a small arch-hang, engaging lats and forearms before initiating the elbow-driven pulling phase.
  3. Pull to chin: Pull smoothly by driving elbows down and back until your chin clears the bar; avoid kipping and keep your torso controlled and upright.
  4. Hold top position: Pause with chin over the bar for 1–2 seconds, maintain shoulder stability and avoid shrugging; breathe and keep tension in lats and core.
  5. Lower with control: Descend slowly back to a dead hang over 3–5 seconds, controlling the eccentric phase to build strength and reduce joint strain.

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

Required 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, improve scapular control and lockout strength, and build lats, biceps and forearms. The pause trains stability and control, translating to stronger, cleaner pull-up repetitions.

What common mistakes should I avoid when doing Paused Pull Ups?

Avoid kipping, shrugging at the top, holding breath, using too-wide grip or bouncing through the pause. Fixes: use controlled tempo, active shoulders, full chin-over-bar hold, and focus on breathing and scapular engagement.

How can I progress or regress the Paused Pull Up?

Regress with band-assisted pauses, negatives (slow eccentrics) or ring rows with holds. Progress by adding weight, increasing pause duration, slowing the eccentric, or moving to single-arm progressions when stable.