The supinated grip is a term used to describe the position of your palm when you’re curling a weight towards your chest.

It’s essential to use this type of grip for lifting weights because it allows the bicep muscle and forearm muscles, which attach at the elbow joint, to create more force by bringing them closer together.

What is a supinated grip?

The term supinated grip refers to the placement of your hands during a particular exercise. For example, when you use a grip, you turn your hand to face your palms up.

Supination is the opposite of that and refers to your palms facing away from you or down.

What is a semi supinated grip?

The semi supinated grip is similar to the traditional grip, you place your hands in an upward position, but you do not turn your palms to face you.

What are the benefits of using a supinated grip?

The primary benefit is using slightly more weight; this places greater tension on your muscles, leading to maximum muscle growth.

The supinated grip is best for building a solid back. The biceps and triceps muscles are used in this grip, which allows you to pull more weight down, which engages the lat muscles (the big muscles on your back). Using this grip can make your body stronger.

What exercises require a supinated grip?

types of grips

A variety of exercises require you to use an underhand grip, such as chin-ups and lat pulldowns. You can use either a standard or semi supinated grip.

For example, you can perform a semi supinated grip on machine rows. You place your hands in the same position you would on a chin-up or lat pulldown.

Neutral grip vs. supinated grip

A neutral grip is the opposite of a supinated grip. You place your palms facing you throughout the exercise.

The primary benefit is you can you use slightly more weight. In addition, this grip puts greater tension on your muscles which leads to maximum muscle growth.

Pronated grip vs. supinated grip

A pronated grip is similar to a supinated grip. You turn your palms down like you would on a bench press.

The primary benefit is you can you use slightly more weight. In addition, this grip places greater tension on your muscles which leads to maximum muscle growth.

Hook grip vs. supinated grip

A hook grip is a typical grip used for Olympic lifting. You wrap your hand around the bar and put your thumb inside it. It is more complex than an open palm hold.

The hook grip can be uncomfortable, and you may struggle with it initially. However, the primary benefits are you can lift more weight, and you do not need to squeeze the bar as hard, which reduces your chances of injuring yourself.

Supinated grip exercises

woman doing barbell curls with supinated grip

There are many supinated grip exercises you can do to develop your grip strength. The great thing about weight training is you can use virtually any activity you prefer to strengthen your grip.

Deadlift

The deadlift is a great exercise you can use to strengthen your grip, forearms, and many other body areas. Ideally, it would be best to do this exercise with an overhand grip, but you can also try it out with a supinated grip.

Make sure to keep your back straight when you lift the barbell; otherwise, you might get injured.

When doing deadlifts is very common to use alternated grip or mixed grip. With a mixed grip, you place your hands in an overhand and underhand position.

Barbell Curls

Barbell curls are a tremendous supinated grip exercise you can perform to work your biceps. However, to effectively target your biceps, you should focus on squeezing the barbell when you lift it.

Dumbbell Curls

A dumbbell curl is an excellent supinated grip exercise you can perform to work your biceps. However, to effectively target your biceps, you should focus on squeezing the dumbbell when you lift it.

Chin-ups are a classic prep course exercise you can do as part of a pull-up routine to strengthen your muscles.

Bench Press

You can perform the bench press with your arms placed out before you or your upper arms resting on your stomach.

If you choose the latter, you will be performing an incline bench press. The critical thing to remember is your hands should have a supinated grip.

That will place your biceps under tension which will help develop them.

Chin-Ups

Performing chin-ups with your palms supinated is a great way to work your grip, biceps, and upper body.

When you pull your chin up, your body should naturally rotate, so you are pulling your head to your chest. If you are having trouble with the rotation, you should consider performing your chin-ups with your palms facing you.

Pull-ups

Pull-ups are a classic upper body exercise you can do to strengthen your back and arms. The supinated grip you choose will have you working your biceps more so than a pronated grip would.

When you pull your head up, you should naturally rotate, so you are pulling it towards your chest. If you are having trouble with the rotation, you should consider your palms facing you.

Military Press

The military press is another great compound exercise you can use, requiring you to have your hands in your supinated position.

The great thing about this exercise is you can target your front deltoids, trapezius, and your triceps all at once.

Dips

Dips are another great compound exercise you can do, requiring you to have your hands in your supinated position.

You have to perform this exercise with your palms up, and you should aim to lower your body until your elbows are at a 90-degree angle.

Barbell Rows

The barbell row is another great compound exercise you can do with this grip. It would be best to focus on pulling your shoulder blades together when you lift the barbell to keep your back straight.

From here, you should pull your elbows back until they are past your torso.

What is a false grip?

A false grip is a grip you use for your deadlift where you place your hand supinated, but your wrist is facing upwards instead of downwards, as most people would naturally do.

This grip may be easier for you once you’ve mastered the supination position, but you mustn’t use this grip all the time as it can lead to you injuring your wrist.

Conclusion

If you’re looking to get a firmer grip, try the supinated grip. First, press your pinky and thumb down on either side of your hand as if you were trying to grab something from the ground. Now squeeze!

This grip will activate specific muscles in your arm that can help strengthen those fingers, so they don’t slip when gripping things tightly.

It’s an easy way for anyone to build more strength without going into a gym or doing complicated exercises. So give it a try today!