Thursday, August 28, 2025
  • About
  • Write for us
  • Contact
Today News
  • Business
  • Tech
    Windows 11 Safely

    How to Download and Install KMSpico on Windows 11 Safely (Step-by-Step Guide with Alternatives)

    tech

    The Rise of Minimalist Tech: Why Consumers Are Choosing Compact Gadgets

    Revolutionizing

    How Technology Is Revolutionizing the Way We Travel

    Online Casino Game

    The iGaming software provider matters: Is it the best way for online casinos to achieve long-term success?

    Casino Slot Game

    Find Legit AU Online Casinos | Safe Gambling Guide

    Baby Sleeping Peacefully

    Understanding the Baby Monitor Market: What’s Driving Growth and Innovation

    Artificial Intelligence

    Europe’s AI Act Enters New Phase

    Close-up of a laptop screen displaying lines of code in a text editor, highlighting programming work in progress.

    How Technology Innovations Are Redefining Online Casinos and Sports Betting Experiences

    Ray-Ban Meta Partnership Drives EssilorLuxottica’s Q2 Success

    Ray-Ban Meta Partnership Drives EssilorLuxottica’s Q2 Success

  • Consumer
    Understanding the Baby Monitor Market: What’s Driving Growth and Innovation

    Understanding the Baby Monitor Market: What’s Driving Growth and Innovation

    Craving Connection: Why Food Gifting Is the New Love Language

    Craving Connection: Why Food Gifting Is the New Love Language

    How to Celebrate Milestones from Afar: The Rise of Digital Gifting in the UK

    How to Celebrate Milestones from Afar: The Rise of Digital Gifting in the UK

    How to adjust glasses at home – a step-by-step guide!

    How to adjust glasses at home – a step-by-step guide!

    Why quality toilet cubicle hardware matters

    Why quality toilet cubicle hardware matters

    Common Mistakes in KYC Identity Verification

    Common Mistakes in KYC Identity Verification

    Consumer habits

    British Furniture Market Sees Significant Changes in Consumer Preferences

    Why are high-street bookmakers declining in the UK?

    Why are high-street bookmakers declining in the UK?

    Straps for smartwatches: The Complete guide

    Straps for smartwatches: The Complete guide

  • Finance
    Senior Citizen in a wheelchair

    How to Support and Manage Your Parents’ Financial Decisions Through Dementia

    Mobile Apps for Managing Finances: What to Choose in 2025

    Mobile Apps for Managing Finances: What to Choose in 2025

    Bank Branch Presence in the UK: Then and Now

    Bank Branch Presence in the UK: Then and Now

    Financial graph illustrating investment performance

    Tradock Explained | What This Trading Platform Offers

    Investment Graph in different device screens

    Quantiumax Reviews: What Makes This Broker the Best Choice Available

    Panoramic view of London's skyline featuring iconic buildings like the Shard and the London Eye against a clear sky

    Can London Still Compete with Silicon Valley and Berlin in Tech Investment?

    Using a Laptop

    How to Accept Altcoin Payments and Upgrade Your UX Strategy

    Crypto Loans Meet Open Banking: Will Hybrid Products Redefine Borrowing?

    Crypto Loans Meet Open Banking: Will Hybrid Products Redefine Borrowing?

    Fintevex.io vs The Rest: What Happened When We Put It to the Test

    Fintevex.io vs The Rest: What Happened When We Put It to the Test

  • Environment
    Five Ocean Discoveries That Could Change How We See the World

    Five Ocean Discoveries That Could Change How We See the World

    Choosing the Right Sustainability Partner: How Eco-Efficient Tech Transforms Industry

    Choosing the Right Sustainability Partner: How Eco-Efficient Tech Transforms Industry

    Moving Abroad? Here’s What to Expect – and Why Cardboard and Plastic Waste Removal Is Essential After Unpacking

    Moving Abroad? Here’s What to Expect – and Why Cardboard and Plastic Waste Removal Is Essential After Unpacking

    How Weather Events Like Heavy Rain or Heatwaves Affect Pest Activity

    How Weather Events Like Heavy Rain or Heatwaves Affect Pest Activity

    Building a Carbon-Competitive Advantage with Sustainability and Decarbonization Consulting

    Building a Carbon-Competitive Advantage with Sustainability and Decarbonization Consulting

    The Lost Art of Orienteering: Why Map and Compass Skills Still Matter

    The Lost Art of Orienteering: Why Map and Compass Skills Still Matter

    Sustainability in Dining: Reducing Waste for a More Profitable Future

    Sustainability in Dining: Reducing Waste for a More Profitable Future

    Environmental Benefits

    What Are The Environmental Benefits Of Choosing Eco-friendly Rubbish Removal In Croydon?

    Why You Should Hire Waste collectors for efficient waste removal

    Why You Should Hire Waste collectors for efficient waste removal

  • Property
    Close-up of Bungalow Houses

    The Key Reasons Park Bungalows Are A Smart Investment

    Discovering the Charlie Oven The Rural Ranges Ltd Approach

    Discovering the Charlie Oven The Rural Ranges Ltd Approach

    Sleek and Sturdy Bathroom Glass Shelves for Modern Homes

    Sleek and Sturdy Bathroom Glass Shelves for Modern Homes

    How to Streamline Your Home Expenses

    How to Streamline Your Home Expenses

    How To Plan Your Home Improvements in Six Easy Steps

    How To Plan Your Home Improvements in Six Easy Steps

    Budgeting for a House Sale: What Most Sellers Forget

    Budgeting for a House Sale: What Most Sellers Forget

    Home and business removals: Streamlining your move

    Home and business removals: Streamlining your move

    Maximizing Your Investments: A Guide to Purchasing Villas for Sale in Dubai 2025

    Maximizing Your Investments: A Guide to Purchasing Villas for Sale in Dubai 2025

    6 Common Admin Mistakes that Property Managers Make

    6 Common Admin Mistakes that Property Managers Make

  • eCommerce
    From 1688 to shopee: the singaporean seller’s guide to paying china suppliers

    From 1688 to shopee: the singaporean seller’s guide to paying china suppliers

    The Importance of Digital Valuations for UK Ecommerce Brands

    The Importance of Digital Valuations for UK Ecommerce Brands

    Blink-and-Buy: Designing Checkouts That Convert in Under 10 Seconds

    Blink-and-Buy: Designing Checkouts That Convert in Under 10 Seconds

    High Stakes Strategies: Lessons E-commerce Entrepreneurs Can Learn from Casinos

    High Stakes Strategies: Lessons E-commerce Entrepreneurs Can Learn from Casinos

    Amazon Expert

    Amazon Expert: Key Qualifications to Look For

    Boosting Ecommerce Revenue with Smart Targeting Strategies

    Boosting Ecommerce Revenue with Smart Targeting Strategies

    Personalized Shopping: How Technology is Transforming Retail

    Personalized Shopping: How Technology is Transforming Retail

    How Can Ecommerce Businesses Learn From Entertainment Platforms?

    How Can Ecommerce Businesses Learn From Entertainment Platforms?

    Magento Web Development Company: Unlocking the Power of E-Commerce

    Magento Web Development Company: Unlocking the Power of E-Commerce

No Result
View All Result
Today News
Home Health

Get a Grip: How Hand Position Transforms Strength Training

Kane William by Kane William
June 24, 2025
Reading Time: 6 mins read
Get a Grip: How Hand Position Transforms Strength Training
21
VIEWS
Share on FacebookShare on TwitterShare on LinkedIn

“Success in the gym often comes down to the smallest adjustments.” – Michael Geraghty

You can load the bar, manage your rest periods and track every set. But if you’re not paying attention to your grip, you could be missing out on real progress.

Related posts

Sleep, Stress and Balance: Why More Britons Turn to Floral Solutions

Sleep, Stress and Balance: Why More Britons Turn to Floral Solutions

August 28, 2025
530
Collagen Capsule Supplements

Signs You Might Benefit from the Best Collagen Supplements

August 25, 2025
458

The way you hold a bar isn’t just a minor detail. It’s a choice that shapes muscle activation, affects joint strain and influences how effectively you move. Even a small change in grip can shift the load to entirely different muscle groups. That isn’t just helpful. It’s essential.

Here’s why grip matters more than most people think.


Your Hands Are Doing More Than You Realise

Most people default to whatever grip feels most natural. But natural doesn’t always mean most effective. Every grip style recruits different muscles and creates a different mechanical demand on the body.

Here are the main types:

  • Pronated Grip (Overhand): Palms facing down. Often used in deadlifts, pull-ups and barbell rows.

  • Supinated Grip (Underhand): Palms facing up. Used for chin-ups, curls and underhand rows.

  • Neutral Grip: Palms facing each other. Common in hammer curls, dumbbell pressing and certain cable exercises.

Each grip changes the angle of the wrists and elbows, which in turn shifts which muscles are taking the load.


Supinated Grip: Focused on the Arms

With the palms facing upwards, a supinated grip sends the effort straight into the biceps. You’ll see it in exercises like chin-ups, barbell curls and underhand rows. The elbows remain tucked in and the biceps take most of the tension.

This grip is ideal for isolation work. The biceps brachii, brachialis and forearm flexors all get targeted.

However, it’s not suitable for every movement. It limits grip strength during heavy pulling and can place added strain on the wrists or elbows if overused. Still, for building arm size and definition, it’s extremely effective.


Pronated Grip: Power and Stability

This is the standard grip for most compound lifts. With the palms facing down, the body finds a stable and strong position for pulling and pressing movements.

It’s the primary choice for deadlifts, pull-ups, overhead presses and rows. The pronated grip activates the lats, traps, rhomboids and rear delts, making it ideal for building a strong upper back and posterior chain.

It doesn’t involve the biceps as much as other grips, so if your arms are lagging, this might be why. Even so, for back development, it remains a cornerstone.


Neutral Grip: Comfortable and Balanced

A neutral grip has the palms facing one another. It’s often seen in hammer curls, neutral-grip pull-ups and exercises using dumbbells or cable attachments.

This grip reduces stress on the wrists and shoulders, making it a joint-friendly option. It also balances muscle engagement across the biceps, brachialis and forearms.

It may not let you lift the heaviest loads or isolate one muscle group as much, but it is excellent for long-term training, especially for injury prevention or recovery phases.


How Grip Changes the Outcome

You don’t have to overhaul your entire training programme to see progress. Sometimes, simply changing your grip is enough to unlock new gains.

Here’s how grip affects key exercises:

  • Pull-ups:

    • Pronated grip = more upper back and lats

    • Supinated grip = more biceps involvement

    • Neutral grip = balanced activation between arms and back

  • Curls:

    • Supinated = classic biceps isolation

    • Pronated (reverse curls) = targets the forearms

    • Neutral (hammer curls) = ideal for the brachialis

  • Rows:

    • Pronated = emphasises the lats and back width

    • Supinated = more mid-back and biceps focus

    • Neutral = great for joint health and accessory work

If your progress has stalled, changing your grip could provide the new stimulus your body needs.


Mixed Grip: Strength Over Symmetry

A mixed grip means one hand uses a pronated grip and the other uses a supinated grip. It’s commonly seen during heavy deadlifts to improve grip security and prevent the bar from rolling.

This grip is practical and can help you lift heavier loads. However, it creates asymmetry across the body and can lead to imbalances over time.

To prevent that, alternate your hand positions with each set, or reserve mixed grip for your heaviest lifts only.


When to Change Your Grip

There is no single grip that works best for every situation. The smartest approach is to rotate grips depending on your goals, how your body feels and what you’re training.

Here are some helpful guidelines:

  • Change grip focus every 4 to 6 weeks to prevent overuse and target new muscle fibres.

  • If you’re experiencing joint discomfort, especially in the wrists or shoulders, shift to a neutral grip.

  • For heavy pulling movements like deadlifts, use a mixed or hook grip to maintain control without compromising your form.

  • If your arms are not growing, include more supinated and neutral grip exercises across your week.

Rotating grips regularly can help prevent injury and maintain strength gains across a wider range of movements.


Final Thoughts

Many lifters obsess over training splits, volume and supplements. But often, real progress comes from the small details.

Grip is not just about holding the bar. It shapes your results. It changes which muscles are activated, how your joints behave and how safely you can train.

Use a supinated grip to focus on the biceps. Use a pronated grip to develop your back. Use a neutral grip when joint health or balanced strength is the priority.

Rotate grips regularly. Be intentional with your hand position. Train with purpose.

You’ll notice the difference in your performance. And your body will thank you for it.

Written and prepared by Michael Geraghty at SuperStrong Fitness

Kane William

Previous Post

Writing Skills That Shape Future Business Leaders

Next Post

10 Common Challenges In Event Management

Related Posts

Sleep, Stress and Balance: Why More Britons Turn to Floral Solutions
Health

Sleep, Stress and Balance: Why More Britons Turn to Floral Solutions

August 28, 2025
530
Collagen Capsule Supplements
Health

Signs You Might Benefit from the Best Collagen Supplements

August 25, 2025
458
Dental Implants
Health

Dental Implant in Archway: Complete Guide to Tooth Replacement

August 25, 2025
6
The Medical Benefits of Hospitals: Why They Are Essential for Public Health
Health

THE EVOLUTION OF OVER-THE-COUNTER MEDICATIONS: A HISTORICAL PERSPECTIVE

August 24, 2025
10
Booking Health Partners with Top German Clinics for Better Outcomes
Health

Booking Health Partners with Top German Clinics for Better Outcomes

August 22, 2025
657
DENTAL IMPLANTS
Health

The Evolution of Dental Implants: From Antiquity to Modern Innovations

August 20, 2025
512
Next Post
Event Management

10 Common Challenges In Event Management

RECOMMENDED NEWS

The Complete Guide to Vehicle Insurance Write-Offs and How They Impact Your Finances

The Complete Guide to Vehicle Insurance Write-Offs and How They Impact Your Finances

2 years ago
508
The Posture Fix: Transform Your Health and Productivity with These Simple Changes

The Posture Fix: Transform Your Health and Productivity with These Simple Changes

3 months ago
418
The Allure of Tabletop Games: A Resurgence in a Digital Age

The Allure of Tabletop Games: A Resurgence in a Digital Age

12 months ago
373
Payment Solutions for the Modern Online Casino Player

Payment Solutions for the Modern Online Casino Player

2 years ago
558

BROWSE BY CATEGORIES

  • Business
  • Careers
  • Charity
  • Consumer
  • Culture
  • eCommerce
  • Education
  • Energy
  • Engineering
  • Entertainment
  • Entrepreneurs
  • Environment
  • Fashion
  • Finance
  • Food & Drink
  • Gaming
  • Gardening
  • Health
  • Insurance
  • Interiors
  • Legal
  • Leisure
  • Lifestyle
  • Manufacturing
  • Marketing
  • National
  • News
  • Opinion
  • Pets
  • Politics
  • Property
  • Sales
  • Sport
  • Sports
  • Tech
  • Transport
  • Travel
  • Uncategorized

BROWSE BY TOPICS

AI banking Beauty BMW Spoilers business Christmas construction cyber security data Die Cut Sticker digital Digital Marketing Services Disability Claim ecommerce finance fitness Forex health Hydrogen Water inflation Instagram Story insurance kitchen KYND lifestyle manchester music News overseas Patch Management Personal Injury Pharmaceutical Industry Prom property Real Estate recruitment Skincare Solicitor sports technology tourism travel UK vehicles yorkshire

Latest news

Weather-Resistant Printed Workwear for Outdoor Jobs

Weather-Resistant Printed Workwear for Outdoor Jobs

August 28, 2025
Sleep, Stress and Balance: Why More Britons Turn to Floral Solutions

Sleep, Stress and Balance: Why More Britons Turn to Floral Solutions

August 28, 2025
Comparing Regulatory Overhauls: How the UK’s New Land-Based Casino Reforms Passed into Law

Comparing Regulatory Overhauls: How the UK’s New Land-Based Casino Reforms Passed into Law

August 28, 2025
Exterior view of a green electrical outlet

A Step-by-Step Guide to Calculating Power Connector Derating

August 27, 2025
Office space with several people focused on their work

Creating Environments that Encourage Collaboration in the Workplace

August 27, 2025
Beautiful and spacious living room

Explore Lifestyle Shifts That Are Redefining Modern Living for a Balanced Life

August 27, 2025
Greyhound dog laying on the grass

What is an Ante Post Bet in Greyhounds?

August 27, 2025
Woman Working from Home

Shifting Work Cultures: Embracing Remote, Hybrid, and the Next Normal for Success

August 27, 2025
ventilation fans

Key considerations when choosing kitchen ventilation fans for professional use

August 27, 2025
Digital Communication

Talking Photos: The AI Technology Reshaping Digital Communication

August 27, 2025

Today News

  • About
  • Write for us
  • Contact
  • Privacy Policy

@2024 Rooftree Publishing Ltd

Today News in association with Kajino.com

Sign up for our newsletter




  • Business
  • Tech
  • Consumer
  • Finance
  • Environment
  • Property
  • eCommerce

Recent News

Weather-Resistant Printed Workwear for Outdoor Jobs

Weather-Resistant Printed Workwear for Outdoor Jobs

August 28, 2025
Sleep, Stress and Balance: Why More Britons Turn to Floral Solutions

Sleep, Stress and Balance: Why More Britons Turn to Floral Solutions

August 28, 2025
No Result
View All Result
  • Home
  • Business
  • Tech
  • Consumer
  • Finance
  • Environment
  • Property
  • eCommerce
  • Write for us
  • About
  • Contact