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.

How to do it

1. Hang from a pull-up bar with an overhand grip, arms fully extended.
2. Pull yourself up until your chin clears the bar.
3. Pause and hold that top position for a moment.
4. Lower yourself back down under control to a full hang.
5. Repeat for the desired number of reps.

Tips

• The pause removes momentum, so the pull is harder than a regular pull-up -- expect fewer reps.
• Keep your shoulders engaged during the hold instead of relaxing into the bar.
• Lower slowly instead of dropping straight into the next rep.

Muscles

Primary: Lats

Secondary: Biceps, Rear deltoid, Rhomboids, Traps