BACK · COMPOUND
Paused Pull-Up
A pull-up with a brief pause at the top or another programmed position.
Primary musclesLats
Secondary musclesBiceps, Upper back
EquipmentPull-up bar
DifficultyIntermediate · Vertical Pull
How to perform
- Pull to the target position with control.
- Pause without losing shoulder position.
- Lower slowly.
Tips
- Control the movement and use a range you can repeat consistently.
- Choose a load or variation that lets you keep the lats as the intended focus.
Common mistakes
- Using more load or speed than you can control.
- Losing stable body position during the difficult portion.
Watch how to perform it
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