Underhandgrepp

Underhandgrepp, or supinated grip, is a grip in which the palms face toward the lifter during the pulling or lifting phase, in contrast to an overhand (pronated) grip where the palms face away. It is used in various resistance movements to alter muscle involvement and leverage.

Common exercises that use an underhand grip include chin-ups or pull-ups, barbell curls, bent-over rows with an underhand grip, and reverse-grip variations of the bench press. The grip is chosen to emphasize different muscle groups or to suit a lifter’s range of motion and comfort.

Biomechanically, the underhand grip typically increases activation of the biceps brachii and forearm flexors while often reducing engagement of the latissimus dorsi and rear shoulder musculature compared with an overhand grip during pulling movements. It can offer a greater range of motion in some lifts and may feel more comfortable on certain shoulders, but it can also place greater stress on the elbow and biceps tendons, especially with heavy loads or poor form.

Practical considerations include warming up the wrists and elbows, using an appropriate grip width, and controlling the spine and scapulae during rowing and pulling movements. To balance development, many programs rotate between underhand and overhand grips and vary loading and tempo. Individuals with elbow tendinopathy or acute pain should approach underhand variations with caution and seek professional guidance if needed.