Supinated Grip Compared With the Pronated Grip | 2022 Review

Supinated Grip Compared With the Pronated Grip1

When you talk about grip in the sense of pronated and supinated grip or pull-up exercise, it means the positioning of your hands during the pull-up exercise or workout sessions.

The positioning of your hands during the pull-up exercise determines the focus or target of the exercise. Whenever you change your grip, you shift the impact focus on the muscles. The nature of training stimulus being supplied is also changed.

Analogy of the Grips (Neutral, Alternate, Pronated and Supinated Grip)

When we talk about weightlifting  grips, we mean the way you hold your bar. This includes the overhand weightlifting grip (also known as pronated grip) and the underhand weightlifting grip (also known as supinated grip). There are also hybrid grips such as the alternated and the neutral grips. These grips will be discussed here.

What is Supinated Grip?

The supinated grip is described as holding the bar with your hand or palm facing forward. As you hold or grip the bar and move it in front or above you, your clenched palm which holds or grip the bar will be facing your body. The supinated grip is a great alternative to pull ups that targets the biceps and your core. it is used to improve the upper body region.

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You perform a supinated-grip pull-up with your palms facing your body, like a curl grip used when doing bicep curls. Drive your elbows back and out as you pull your body up for a full back contraction.

It is more restrictive and isolated than a pronated grip. A pronated grip is the directed opposite of the supinated grip which is broad and all inclusive. The supinated grip gently improves your back strength and your core. If you need a more inclusive conditioning exercise, I’d advise to focus on the pronated grip. A pronated grip impacts all the upper body area (shoulder, arm, abs and biceps).

Pronated Grip


The pronated grip is typically utilized when performing a pull-up or strict dead-lift, while the supinated grip is used in exercises such as the dumbbell curl and chin-up

Having a pronated grip pull up means that you’re having your pull-up with your palms face away from your body as you do the exercise. You can do this by driving your elbows down and back as you pull your body up toward the pull-up bar.

Many weightlifters make the mistake of pausing when their chin reaches a point above the bar. This is a mistake. You are advised to focus on pulling your chest toward the bar for a full back contraction at the top.

Alternated Grip

Another grip is the alternated grip which is performed by pronating one hand and supinating the other. The alternated grip is used by dead-lifters pulling heavy weight.

Neutral Grip

The last in my list of pull-up grips is the neutral grip. The neutral grip is a form of grip in which both palms face each other.

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Great Impacts of Supinated Grip and other Grips

If you’re among the class of body builders who are fascinated about lifting, you would possibly have known that there is no better way to kill a stressful day than doing your usual lifting. Lifting such as bar lifting, push-ups, pull ups, etc. are very relieving and transformative for the body and mind. It engages you and prompts you to challenge your limits.

It is upon this background that you must understand just how important your grip is. A pro once told me “Charles my grip is everything, and I know just how to do it”

Why the Type of Grip Really Matters?

Holding the right grip will help you achieve your workout goal. By adopting the right grip, you’ll soon begin to see the end result of your workout.

These end result are often in the form of additional strength, more focus and motivation and a more coordinated lifestyle.


Originally posted 2021-03-02 16:57:21.

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