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
Lifter's Shoulder: The Cause & The Cure
Cancel that doctor's appointment. Take the self-assessment tests then try these treatments to fix your nagging pain.
Tip: A New Way to Hammer the Triceps
The long head of your triceps is mostly what makes it look big, but many triceps exercises don't hit it very well. This one does.
Training for Easy–Hard Gainers 1
Most strength coaches will categorize an athlete or client into one of three classes based on their responsiveness to training: easy gainer, hard gainer and average gainer. Let's take a look at each category.
Tip: The Javorek Dumbbell Complex
This Olympic-lifter favorite makes for a great limited-equipment home workout. Take a look.