Best Grip For Strength Training

Pronated (overhand) grip

My son and I were discussing what grips work best while performing strength training exercises that require us to hold weights when we push, pull or carry. Especially also when doing pull-ups. He was really surprised that such a small detail like the orientation of his grip can have dramatic increase in weight lifted or reps done.

The pronated (or overhand grip) is probably the most commonly used when you do a pull-up or do a strict deadlift. While a supinated (or underhand) grip is used when you do a dumbbell curl or a chin-up. 

Alternate (mixed) grip

There is also the mixed (alternated) grip (pictured above) in which one hand is pronated and the other is supinated. A neutral grip is when both palms (or fists) face each other like when doing a hammer curl. A hook grip (pictured below)is often preferred by advanced lifters when using very heavy weights. The thumb is 'hooked' between the bar and wrapping your index and middle fingers around the thumb for a more secure hold.

Hooked grip

I explained to my son when it comes to grip positions, it is all about all about anatomy. Even slight variations in hand positions during a lift will change which muscles you are using. 

Let's look at the dumbbell curl. When you use the supinated grip, your biceps are the prime movers. When you rotate your hands 90 degrees to a neutral grip, the emphasis changes to a different elbow flexor, your brachialis. If you rotate your hands 90 degrres again to a pronated grip, you will target brachioradialis, yet another elbow flexor.

Supinated (underhand) grip

How do you choose between the supinated versus the pronated grip? It usually depends on the exercise. It will be difficult to do the standard deadlift with a supinated grip since it would be more difficult to hold the bar. Other than that, the main difference between the 2 grips will be the slight difference in muscle recuitment.

Similarly doing pull-ups with the pronated grip will target your latissimus dorsi and trapezius more while the supinated grip for chin-ups will involve your biceps more.

From previous experience,  a grip change is often useful for any exercise that you have not had a significant improvement in the last 4-6 weeks. Say you have not been able to increase weight in your bicep curl, try the hammer curl as it will target your brachialis, which is the strongest of the elbow flexors.

A word of caution, do not try to change your grip for the Olympic lifts (if you do them) since they already work best within the rules of the sport.

With other lifts, a small change can get bigger gains.