Kenneth Lo

#AskKenneth | 3 Grip Variations

March 14, 2019

1. Pronated Grip (PG)

= Overhead grip

 

Examples:

1. EZ bar Reverse Curl

2. Pull-ups x Pronated grip

3. Inverted Row x Pronated grip

4. BB Overhead Press x Pronated grip

5. Bench Press x Pronated grip

6. Lat Pull Down x Pronated grip

 

 

 

 

 

2. Supinated Grip (SG)

= Underhand grip

 

Examples:

1. DB Biceps Curl x Supinated grip 

2. Chin-ups x Supinated grip 

3. Inverted Row x Supinated grip 

4. Lat Pull Down x Supinated grip 

 

 

 

 

 

 

3. Neutral Grip (NG)

= Semi-supinated grip

 

Examples:

1. Hammer Curl 

2. Chin-ups x Neutral grip

3. DB Press x Neutral grip

4. Lat Pul Down x x Neutral grip

 

 

 

 

 

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