🦁PULL-UP GRIPS and WHAT THEY CHANGE🦁
The pull-up is one of the best body weight exercises there is, and there are many variations you can try to target specific areas or work a broader range of muscles in the back. But one thing that’s simple to adjust to achieve different goals is your grip!
1️⃣: Supinated Grip, or Underhand palms facing your body, is what most people call a “chin-up”. This hand position employs the most use of your bicep to initiate the pulling motion and is therefore slightly easier for most people to perform. By keeping your elbows tight and by your side, and focusing on raising your upper chest to the bar rather than your nose or chin, you can really target the lower traps, rhomboids and rear delts for thickness with this one!
2️⃣: the Neutral Grip, hands facing the natural direction with palms facing each other, is the next easiest motion. It still employs a lot of bicep but starts to put more emphasis on the lats to initiate that pull. This grip is great for overall back thickness and starts to dabble in widening you out up top as well. Again, focus on bringing your chest to the bar! Think of it like a low machine row. You don’t want the row to end at your chin, you want it at your torso! That’s how you get the good back contraction!
3️⃣: Arguably the most difficult of the three, the Pronated Grip, or palms facing away. This grip removes as much of the bicep recruitment as possible and relies more on the lats to engage before being able to pull. The wider the grip, the more outside the lats you’re going to work. This is the GO-TO GRIP for trying to add width to the top of your taper!
Try these all out! Vary your width and feel how each grip at each width changes the muscle groups you work! You can try any and all of these grips on an assisted pull-up machine or with a band around the bar as well for help. If you can’t do a pull-up, start practicing! It’s an amazing movement that will be sure to yield results!