Double Pause Pull Up 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Lats
Secondary Targets
Execution
Compound
Force Type
Pull (Bilateral)
Required Equipment
Bodyweight
Fitness Level
Intermediate
Variations
None
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Double Pause Pull Up is an advanced bodyweight exercise primarily targeting the lat muscles, with secondary engagement of the abs, biceps, shoulders, and upper back. This variation of the traditional pull-up incorporates two intentional pauses during the movement: one at the top, when the chin is above the bar, and another halfway down, increasing time under tension. This not only intensifies the workout for the target muscles but also helps improve strength, control, and endurance. The exercise requires no additional equipment other than a pull-up bar, making it a highly effective exercise for developing upper body strength.
How to Perform
Grip the Bar: Start by gripping the pull-up bar with your palms facing away from you (pronated grip) and your hands placed slightly wider than shoulder-width apart.
Prepare Your Body: Take a deep breath and engage your core by bracing your abs. Tighten your glutes to maintain stability throughout the movement.
Activate the Lats: Begin by pulling your shoulder blades down and back. As you do this, drive your elbows straight down towards the floor to initiate the movement, engaging your lats.
Pull Up: Pull your body upward by continuing to drive your elbows down, bringing your chin toward the bar. At the top of the movement, pause for a moment to fully contract your lats.
Halfway Descent Pause: Slowly lower your body halfway down, ensuring control of the movement. Pause for a moment before continuing the descent.
Complete the Descent: Continue lowering your body back to the starting position while maintaining tension in your core and back. Complete the movement with control and avoid swinging.
Repeat: Perform the exercise for the desired number of repetitions, focusing on controlled movements and proper form throughout.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Grip the Bar: To reduce bicep engagement, use a false (thumbless) grip, which minimizes the activation of the forearms and places more emphasis on the lats.
Neutral Neck Position: Keep your head in a neutral position by looking straight ahead or slightly up. Avoid overextending your neck, as it can lead to unwanted compensations and misalignments in the spine.
Leg Position: If the pull-up bar is high enough, extend your legs straight out in front of you, maintaining a hollow body position to engage your core and prevent excessive arching of the lower back.
Engage Core and Glutes: Activate your glutes and brace your abs to prevent hyperextension of the lumbar spine. This ensures that the movement remains controlled and focused on the upper body.
Pull-Up Completion: The movement is finished when your lats are fully contracted. Avoid continuing to pull with your chest, as this can lead to the elbows flaring behind the body, rounding of the shoulders, and discomfort in the front of your shoulders.
Chin Over the Bar: Not every lifter will be able to get their chin above the bar, as individual body proportions and arm lengths play a role in this. Don't feel discouraged if you can't achieve it; focus on controlled movement instead.
Controlled Descent: Lower yourself slowly to just shy of full elbow extension. Do not lock out your arms completely, as this can put unnecessary stress on the elbow and shoulder joints.
Progressive Training: If you're unable to perform a bodyweight pull-up, begin with slow, controlled negative pull-ups or flexed arm hangs at the top position. Once these can be done with control, you can add weight for more challenge.
Avoid Straps and Kipping: Both straps and kipping (using momentum to complete the pull-up) are not necessary and should be avoided. Focus on strict form and controlled movement to build strength effectively.
How Not to Perform
Avoid Using Momentum: Do not swing or jerk your body to help you pull yourself up. Using momentum reduces muscle engagement and can lead to improper form. Focus on controlled, smooth movements to isolate the lats and reduce unnecessary energy expenditure.
Don’t Overextend Your Neck: Keep your head in a neutral position by looking straight ahead or slightly up. Avoid hyperextending your neck, as it can cause strain along your spine and lead to compensatory movements that may affect your form.
Don’t Arch Your Lower Back: Avoid excessive arching of the lower back during the pull-up. This often happens when your core is not properly engaged. To prevent this, squeeze your glutes and brace your abs throughout the movement to maintain a stable, neutral body position.
Don’t Flare Your Elbows: Keep your elbows close to your body as you pull up. Allowing your elbows to flare out behind you can shift the load from your back to your chest and shoulders, reducing lat engagement and increasing the risk of shoulder strain.
Avoid Full Elbow Lockout: Do not lock out your elbows completely at the bottom of the movement. Overextending can place unnecessary strain on the elbow joints and affect shoulder stability, making the exercise less effective and potentially leading to injury.
Don’t Overreach at the Top: When pulling yourself up, do not try to continue past the point where your lats are fully contracted. Continuing to pull with the chest (pecs) will lead to unnecessary strain on the shoulders and reduce focus on the targeted muscles.
Don’t Skip the Pauses: The double pause is a critical part of the exercise to maximize time under tension and fully activate the lats. Skipping these pauses or rushing through them diminishes the exercise’s effectiveness and can lead to improper muscle activation.
Avoid Kipping: Do not use your lower body or momentum to complete the pull-up. Kipping compromises the focus on the lats and engages unnecessary muscles, increasing the risk of injury.
Don’t Let Your Body Sway: Maintain a stable core throughout the movement. Allowing your body to sway or shift during the pull-up wastes energy and shifts focus away from the targeted muscles. Engage your abs and glutes to keep the movement controlled and focused.
Don’t Forget Proper Warm-Up: Never attempt advanced pull-up variations without warming up. A proper warm-up prepares your muscles and joints, preventing injuries and ensuring the exercise is performed safely and effectively.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
