When it comes to pull ups, they are a great overall exercise that really light the shoulders, biceps, and back. But if you are trying to really increase your explosive force and strength than give the plyo pull up.
The key to this is perform your pull up like normal and then when your head is about even with the bar use some extra force to come up off the bar for a second, grab the bar again and go into the lowering portion of the exercise.
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