Paused Pull-Up

Technical variation that adds a pause, tempo, or specific range to reinforce control and progress the movement without relying only on weight.

• Compound
• Bodyweight
• Intermediate

How to do it

• Define the duration or pause point before starting
• Keep the same execution on every repetition
• Reduce the load if you cannot maintain the full tempo

Sets, reps and tempo

Ranges: 5–12 reps · 1–2 RIR (add weight if you have reps to spare)

Tempo: Pull for 1 s until your chin clears the bar, lower for 2–3 s in full control

Common mistakes

• Shortening the pause as fatigue builds
• Confusing slow movement with loss of tension

Muscles worked

Primary

• Lats
• Back

Secondary

• Biceps
• Forearm

Alternatives

• Pull-ups
• Lat Pulldown
• Neutral / Close-Grip Pulldown
• Single-Arm Dumbbell Row