Pronated Grip Exercise: What Is It And What Are Its Benefits?

Pronated Grip Exercise: What Is It And What Are Its Benefits?

Authored by Audrey on May 28, 2021

Curious about the ins and outs of pronated grip exercise? What’s the difference between pronated vs. supinated grip workouts, anyway? Your friends at Jack City Fitness have got you covered. Read our blog to learn all about the many types of pronated grip exercises and how they can enhance your athletic performance!

The term “pronated grip” may sound technical, but in reality, it refers to a style of exercise that many athletes regularly perform. As the name suggests, pronated grip workouts refer to those that involve the grasping of equipment. Generally, these exercises are resistance-based.

There are several types of pronated grip workouts, and each has its own benefits and perks. Today, we will explain what exactly a pronated grip is and what types of workouts exist in that realm. If you have any other questions about this form of workout, get in touch with our team at Jack City Fitness; we would love to show you in person!

What Is a Pronated Grip?

Before we delve into the many types of pronated grip exercises, let’s talk about the term itself. “Pronated grip” refers to any resistance-based exercise that requires the athlete to face their palms outward and grip a piece of equipment. When properly performing this style of movement, the athlete’s knuckles should be on top of the equipment bar.

There are several types of equipment used for pronated grip workouts, including dumbbells, barbells, and kettlebells. Often, these workouts are performed with the goal of toning and strengthening the arm muscles.

Pronated vs. Supinated Grip: What’s the Difference?

Pronated grips are often confused with supinated grips, as the two are used in similar workouts. Both are useful to athletes; in fact, some even utilize a special “alternated grip” which uses both.

In athletics, the variations of grip styles are categorized by the placement of your palms. In the case of a pronated grip, the palms face away from the body. With a supinated grip, the palms face the athlete, thus creating an underhand grab. An alternated grip involves both hand placements at once, while a neutral grip sees both palms facing one another.

What Types of Pronated Grip Exercises Are There?

Many types of exercise rely on a pronated grip. However, some are more popular than others. While certain routines (like pull-ups) are pronated grip classics, others might be more niche. Some athletes have used this skill to create their own variations on their favorite workouts—pronated grip cable fly, anyone?

Once you get the hang (or grip) of the basics, you can bring this style to your favorite routines. In the meantime, it’s good to learn the basics. Some of the best-known and well-loved versions of pronated grip exercise include:

Pronated Grip Pull-Up

If you’ve never heard the phrase “pronated grip pull-up” before, it’s because it’s a bit redundant; any type of pull-up automatically uses a pronated grip! Furthermore, it is actually the use of a pronated grip that differentiates a pull-up from a standard chin-up. Rather than use a pronated grip, chin-up workouts require a supinated grip.

A pronated grip pull-up will require the use of an overhead bar. To perform this exercise:

1. With your palms facing away from you, grip the overhead bar, placing your knuckles on top. Ideally, your hands will be slightly further apart than your shoulders.

2. Move your hands slightly closer together; this will work your arm muscles.

3. Stop touching the floor—you can accomplish this by hanging from the bar, bending your knees, or bringing your feet up. Some athletes choose to cross their ankles as well.

4. On an exhale, bring your elbows in towards the sides of your body and pull yourself upward, so your chin is over the bar.

5. On an inhale, release and straighten your arms as you lower your body down towards standing.

We recommend two reps of 6-10 pull-ups.

Pronated Grip Deadlift

As with pull-ups, the term “pronated grip deadlift” is fairly redundant. This is because, in general, most athletes utilize a pronated grip for a deadlift regardless of name. However, some athletes do choose to use an “alternated grip” for a deadlift, which involves one pronated hand and one supinated one.

To perform a pronated grip deadlift, you will need a barbell of an appropriate weight for your athletic ability.

1. Stand at your barbell with your feet beneath the bar.

2. Bend over to grasp the bar. Your knuckles should be on top and your arms should be shoulder-width apart.

3. Bend your knees—ideally, the bar should brush against your shins.

4. With a straightened back, lift your chest.

5. On an inhale, lift the barbell up as your stand. Hold this for a moment, keeping your knees and hips locked.

6. Bring your hips backward, bend your legs, and return your barbell to the ground.

7. Rest for a moment before repeating.

Although rep count will depend on your own ability and fitness level, we recommend at least five reps of five.

Bench Press, Pronated Grip-Style

Most often, bench presses are performed using a pronated grip, although some athletes also prefer a neutral grip for this workout. To perform a bench press, pronated grip-style:

1. Lay on your bench with your back flat against the surface.

2. Place your arms shoulder-width apart, and grip the bar, making sure your palms face away from you and your knuckles are at the top.

3. On an inhale, bring the bar down to your chest.

4. On an exhale, push your arms out and lift the bar. Be sure to keep a firm grip!

We recommend five sets of three reps.

Pronated Grip Curl

The pronated grip curl, also known as the reverse bicep or arm curl, is a favorite amongst Jack City partners. It is an effective workout for intermediate athletes to hone their skills or for beginners to challenge themselves!

A pronated grip curl will require the use of a barbell or dumbbell. To perform:

1. Plant your feet shoulder-width apart, and give your knees a slight bend.

2. Grip your weight with your palms facing downward, so your knuckles are on top of the bar.

3. Draw your elbows in towards your body, squeeze your shoulder blades together, and lift the weight upwards and towards your chest.

4. Carefully lower the weight back to starting pose.

We recommend three sets of 15 reps.

What Are the Benefits of Pronated Grip Exercises?

Pronated grip exercises are not always easy. Often, they present a challenge to the athlete by creating more resistance. However, several studies over the years have suggested that, by using a pronated grip, you’ll be strengthening your body and using more muscles than you might be otherwise.

Where Can I Practice Pronated Grip Exercise in Boise?

Come and see us at Jack City Fitness! Not only does our Boise gym and wellness center have all the equipment you need to practice your pronated grip, but we also have passionate staff members to help ensure your form is on point and you are meeting all your goals. Our fitness center is open 24/7 to our partners, and we are known for having the most dynamic classes and coaches in town! We also offer custom fitness plans to our partners, so you can ensure that your workout suits you 100%.

Get in touch today by calling (208) 999-1111 to arrange a FREE tour and fitness consultation with our team. If you like what you see, you can get moving right away! We can’t wait to meet you and help you reach your goals.





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