Tip: Do Pull-Up Pulses for Big Lats

Can you do three measly reps using this training method? Maybe. Give it a shot.

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.