Get a Grip! Part 1: Pronated Vs. Supinated Grips

If you’re dedicated to lifting (and let’s face it, how could you possibly get through your stressful work week without it?) then you know better than anyone how transformative it can be for the body and mind. You like a good challenge. You like to test your limits, and see exactly where it will take you. So, when it comes to a good, old-fashioned, throw-around-some-metal workout, you know that your grip is everything. Here’s when to use each grip, and just how to do it.

Get a Grip on the Supinated Grip

The easiest way to describe a supinated grip is to think of it as facing forwards. As you grip onto the bar in front or above you, your hands will be facing the body. So, if you’re in the middle of a workout, or just looking for something to enhance your upper body strength, a supinated grip will allow you to target your biceps and work it! The supinated grip is more isolating and restrictive than a pronated grip. It will target your biceps, mildly improve your back strength, and improve your core—but if you’re wanting more of an all-in-one conditioning exercise, it’s best you stick with a pronated grip.

The Perks of a Pronated Grip

When it comes to maximizing your workout as you go through the motions of a pull-up, it’s smart to ask: “What grip will give me the best possible workout of all?” The pronated grip is a popular choice, and for several reasons. With the pronated grip, your hands will be facing away from you, and improving the strength of your backs, lats and core. Do you have a weak back, or suffer with chronic back soreness when you wake up in the morning? If so, consider a pronated grip your best friend and most trusted form of therapy. As you pull up, you’ll increase strength, improve your core, and get a toned back that will make others green with envy!

Why ‘the Grip’ Really, Really Matters

As you achieve the perfect pull-up (by utilizing the right kind of grip for your needs), you’ll discover that your workout has never brought you more strength, improvement and continued ambition. Pull-ups are an ‘old school’ exercise, but it’s a tried and true approach to achieving strength, conditioning and fitness success.