What Is Pronated Grip, It’s Exercises And Advantages?

A pronated grip is a technique that involves executing resistance exercises with your hands facing away from your body. This is referred to as a “overhand” grip.

Your hand should travel all the way across the bar, dumbbell, or kettlebell, with your knuckles resting on the top.

Bicep curls, pullups, and barbell squats are some of the most common exercises that call for a pronated grip.

Additionally, it is utilized for shoulder presses and bench presses, in addition to exercises such as the snatch, the deadlift, and the clean.

When you’re working out, it’s just as vital to have a perfect grip as it is to have the right form, posture, and breathing methods.

Let’s take a more in-depth look at several workouts that are performed with a pronated grip, as well as the advantages of using this type of grip.

what is a pronated grip and exercise bar

Lets Do The Pronated Bicep Curl.

There is another name for the pronated bicep curl, which is the reverse bicep curl.

  1. You should be standing with your feet about shoulder-width apart and your knees slightly bent.
  2. Keep your palms facing down while holding either a pair of dumbbells or a barbell.
  3. As you raise the weight up to your chest and squeeze your shoulder blades together, be sure to keep your elbows in tight to your body and drawn in toward your body.
  4. Bring yourself all the way back to the beginning position.
  5. Perform two to three sets of 12 to 20 repetitions of each exercise.

A workout for the muscles:

  • brachioradialis, 
  • brachialis (brachialis anticus), 
  • biceps (biceps brachii)

Curls for the biceps can be done with the palms facing you (supinated) or facing away from you (pronated). Curls with your palms facing inward work your outer arms and forearms in addition to helping you improve your grip strength.

They are also more challenging to execute correctly.

Lets Do The Pronated Pullup.

The pronated version of the pullup is referred to simply as a pullup.In point of fact, the fundamental distinction between this exercise and a chinup is in the grip position.

  1. Take a position below the overhead bar.
  2. When you are holding the bar with your fingers going over the top, be sure that your palms are facing away from your body.
  3. Maintain a comfortable distance between your hands and your shoulders.
  4. In order to target the muscles in your arms, bring your hands closer together on the bar.
  5. You can hang from the bar, bend your knees, or raise your feet behind you to perform this exercise.
  6. You can also choose to cross your ankles if that is more comfortable for you.
  7. As you elevate your body to bring your chin over the top of the bar, exhale as you draw your elbows in toward your sides and continue raising your body.
  8. Take a deep breath in as you gradually straighten your arms and return to the starting position.
  9. Perform two to three sets of six to twelve repetitions each.

A workout for the muscles:

  • latissimus dorsi.
  • rhomboids.
  • trapezius.
  • brachialis.
  • brachioradialis.

When performing supinated pullups, also known as chinups, you will position your hands on the bar in a shoulder-width grip with your palms facing inward.

Chinups are often simpler to do than pullups and target your upper back, middle back, and biceps all at once.

Both variations of the pullup work the muscles in the rear of your body.

Pull up with pronated grip

The Advantages Of Practicing Pronated Grip Exercises.

When performing exercises with a pronated grip, the difficulty level typically increases.

When you use this grip, you’ll be engaging more muscle groups, which will lead to an increase in your overall strength.

Nevertheless, additional research is required to demonstrate that the changes are substantive.

When performing pullups, male participants who used a pronated grip activated their muscles more than those who used alternate hand grips. The research was conducted in 2017 and was quite modest.

When the muscles were extending and when they were shortening, different results were obtained.

In general, it was discovered that the several hand modifications for pullups produced results that were comparable.

Previous research from the year 1996, According to the findings of a Reliable Source, pronated grips are the most ineffective when compared to neutral and supinated grips.

This may suggest that focusing your strength training on your forearms while they are in a pronated position may prove to be particularly beneficial.

The pectoral and bicep muscles were shown to be more active during chinups (supinated grip) than they were during pullups (pronated grip) in a study that was conducted in 2010.

Pullups encouraged a greater degree of activity in the lower trapezius.

There was no discernible difference seen between consistently performing pullups and chinups and using a pullup apparatus.

However, the exercises provide several benefits, including:

  1. Improved grip strength: Pronated grip exercises place a greater emphasis on grip strength compared to other grip variations. By regularly performing exercises like pull-ups, chin-ups, and deadlifts with a pronated grip, you can improve your grip strength, which can benefit you in other exercises and daily activities.
  2. Increased muscle activation: Pronated grip exercises typically engage more muscles than other grip variations. For example, pull-ups with a pronated grip target your back, biceps, and forearms, while also engaging your core and shoulder muscles.
  3. Reduced risk of injury: Pronated grip exercises help to activate and strengthen muscles in your upper back, which can help to stabilize your shoulders and reduce the risk of injury when performing exercises that involve your shoulders, such as overhead presses or bench presses.
  4. Greater exercise variety: Pronated grip exercises offer a wide variety of exercises that can be incorporated into your workout routine, providing new challenges and targeting different muscle groups.
  5. Improved posture: Pronated grip exercises can help to correct poor posture by strengthening your upper back muscles, which can help to pull your shoulders back and improve your overall posture.

Overall, incorporating pronated grip exercises into your workout routine can help to improve your grip strength, increase muscle activation, reduce the risk of injury, offer greater exercise variety, and improve your posture.

Improve The Quality Of Your Workouts.

Your workouts will be more effective because you are targeting different muscle areas when you switch up the grips you use.

Making even minor alterations to the way you perform certain exercises might help you target different muscle groups.

They can make your workouts more well-rounded by ensuring that you work out the most number of muscles feasible, which can make your workouts more effective.

You will also reduce the likelihood of overworking your body or injuring it due to repetitive motions.

Altering where your hands are placed during your workout will help you achieve maximum gains and add variation to your routine.

Your shoulders, elbows, and wrists will feel less strain as a result of this adjustment, which will help to maintain the alignment of your body.

The part of your body that you wish to work will determine the hand grip that will be most effective for you.

The majority of exercises, including the following, can be performed with a pronated grip:

  • Bench Press
  • Shoulders Press
  • Squat With Barbell.
  • Row
  • Dead Hand
  • Barbell Shrug.
  • Deadlift with trap bar and shrug.
  • Reverse barbell wrist curl

The following activities call for a supinated grip (palms facing you):

row, inverted row, chinups, bent-over row, and lat pulldowns are the exercises in this circuit.

The following are some of the possible applications of an alternating grip (one hand pronated and the other hand supinated):

  • Deadlift variants.
  • Spotting, in particularly performing on the bench press.
  • Traditional deadlifts  and sumo deadlifts

A pronated grip known as the hook grip involves the thumb being held down by the fingers of the other hand. It can be utilized for a variety of workouts, including the following:

  • Clean and Jerk
  • Snatch.
  • Pullups.
  • Deadlift.
  • Chinup bar hangs .


Because a pronated grip might make an exercise more challenging, it is a good idea to practice it so that you can perform it in the correct manner.

The more challenging the exercise, the more important it is to work on strengthening the muscles that are involved with it.

Be careful to exercise within your boundaries by not pushing yourself too hard or beyond your limits. This will ensure that you are exercising safely.

When you use different grips, your muscles may be worked in different ways, which can be felt throughout your body; nevertheless, this should not be uncomfortable.

Before beginning a new exercise regimen, it is essential to consult with your primary care physician, particularly if you have any health problems or are already on any medications. 


What is the difference between a pronated and supinated grip?

In the world of athletics, the various forms of grips are classified according to where the palms of your hands are situated. A pronated hold is one in which the palms are turned outward, away from the person’s body. When an athlete uses a supinated hold, their palms are turned toward themselves, producing an underhand grab.

Is pronated grip good?

Your back, lats, and core will all get a strength boost from using the pronated grip since it positions your hands such that they are facing away from you. Do you wake up with morning back pain on a consistent basis or do you have a back that is weak? If this is the case, you should think of a pronated grip as both your best buddy and the most reliable kind of rehabilitation.

What is supinated grip?

A supinated grip is similar to an underhand grip except that the palms are pointing upwards. It is utilized in weightlifting workouts that require the use of apparatus such as barbells, dumbbells, and pull-up bars.

Is pronation or supination better for back?

According to Tenney, “you’re going to be working more of your back and core muscles and targeting your lats and your rhomboids” if you complete a standard pull-up with a pronated grip. According to the findings of the research, the chin-up, which requires a supinated hold, will work your pecs and biceps more than any other exercise.

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