Many exercises use a pronated (also called an overhand or palms-down) grip. Credit: Justin Rife
- Many exercises use a pronated (also called an overhand or palms-down) grip.
- A supinated, (also called an underhand or palm-up grip) is used in chin-ups, standard curls, and some rows.
- A mixed grip (one hand pronated and one supinated) can provide a stronger grip for deadlifts or pullups.
- Dumbbell exercises, pullups, and some machines may be performed more comfortably with a neutral grip.
- Straps are sometimes used when grip strength is the limiting factor in the lift.
- For any pressing movement (e.g. bench press), the strongest grip has the bar over the heel of the palm and pressing through the arm.
- Many powerlifters prefer a thumbless, or "suicide" grip for benching. Not recommended for general fitness applications!
- Used for deadlifting and pullups, the bar should rest in the first joint of the fingers.
- If the bar is held in the palm during a pull, skin gets folded under the bar, leading to blisters and torn calluses.
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