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Pronated Grip Vs Supinated Grip

Pronated Grip Vs Supinated Grip

Pronation & Supination refer to the positioning of your hands while holding dumbbells, barbells or while simply doing pull-up exercise. Each variation serves its own purpose to help you get the most out of your workouts and activate different muscles. By changing your grip, you shift the focus on the muscles and even the type of training stimulus being supplied.

Pronated grip means that your palms face away from your body

 Supinated grip means that your palms face your body  

 Overhand Grip aka Standard or Pronated Grip

This is the most commonly used grip, in which the palms face the body and the thumb is wrapped around the bar, falling just over the fingertips. It works well for anything from bench press to bent-over row to standard pull-ups and strict deadlift.

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When to use a pronated grip: You can use a closed-pronated grip for pretty much every lift that you perform in the gym. I would recommend this for many of the pressing movements and for stability during the squat.

  • Bench press
  • Shoulder press
  • Barbell squat

Underhand Grip aka Supinated Grip

Supinated Grip is the opposite of the standard overhand grip. The hands are placed underneath the bar so the knuckles aim backward or toward the floor. The thumb being wrapped around the bar allows for maximum grip throughout any lift you are performing. 

When to use a supinated grip: You can use a closed-supinated grip as a variation for many of the main vertical and horizontal pulling movements.

  • Row
  • Inverted row
  • Chin-ups
  • Bent-over row
  • Lat pulldown

Why does grip matter? Did you know even slight variations in hand position during a lift can totally change which #muscles are targeted. Take the dumbbell curl, for example. Using the standard supinated grip targets your biceps, but if you rotate your hands 90 degrees to a neutral grip, the emphasis shifts to a different elbow flexor, the brachialis. If you rotate your hands 90 degrees again (to a pronated grip), you’ll target yet another elbow flexor – the brachioradialis.

When choosing a grip, go with what makes sense to you. For many exercises, you have a variety to choose from. This just adds more options to your training regimen. By simply switching the grip, you are essentially switching up the exercise as well. Play around with them and see which one feels best!


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author: JC Fitness

Jogee Chauhan is an expert online fitness coach with a vast experience of 12 years in fitness and training. Being in the fitness profession has not always been an easy path for everyone and so is with Jogee Chauhan. Despite irregular job timings, Jogee Chauhan has always been enthusiastic about his fitness and has been regular with his training. His passion for fitness made him choose the path of Personal Fitness trainer for many aspiring fitness enthusiasts. He is a certified personal trainer from ACSM (American College of Sports Medicine). Through the years he has transformed many individuals and has helped many to achieve their fitness goals. It is his determination towards fitness and regular queries from many of his clients that has resulted in a very informative and useful blog section. All his fitness blogs and write-ups make sure to cover every aspect of many interesting topics that come to your mind when talking about fitness, health, weight loss or nutrition. So go through all his blogs and you will get all your worries answered! Happy reading!


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