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 Missing Hamstring Movement
You probably have a strength imbalance, and maybe a physique imbalance too. This exercise will fill in the gaps.
Tip: The Best Set-Rep Scheme You've Never Tried
Still doing 3 sets of 10? Then it's time to stimulate new muscle growth with this proven loading method. Check it out.
Make it Harder
The Atomic Dog's out in the nuclear doghouse. (He chewed up Tim Patterson's favorite workout shirt.) As such, TC wrote a plain ol' regular training article instead of his usual hallucinogenic-mushroom fueled rant.
Tip: Don't Use a Mixed Grip When Deadlifting
If you always used a mixed grip when deadlifting, you'll get injured. Instead, master the hook grip. Here's how.