If you're looking for a new challenge to an old standby exercise, the 3x3 pull-up protocol delivers big and will challenge you in different ranges of the movement.
If you're able to complete all 3 reps of this monster (9 partial reps), simply add some external load using a weight vest or dip belt.
Keep in mind that you can do this protocol in a chin-up (underhand) grip or neutral grip as well.
related posts
Tip: The Two Most Effective Trap Exercises
Yoked yet? You will be. Try these moves.
Tip: The Most Outlawed Exercise
Don't let the fitness police keep you from doing this safe and proven strength-building lift.
4 Gadgets to Amplify Upper Body Mass
Barbells and dumbbells reign supreme, but here are four other gadgets that deserve some attention.
Master the Squat
900-pound squatter Dave Tate shows you how to smash your squat plateau... if you can handle it.