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You are here: Home / Exercises / Change Your Grip – Change Your Results

Change Your Grip – Change Your Results

July 1, 2009 by Adria Ali 2 Comments

 

      Sometimes it’s the little things in a workout that make all the difference.  The speed of your repetitions, the weight that you use and even the way you place your hands can make a huge difference when it pertains to your results.  I this case, “Oxygen Magazine” wrote a great article on how a simple switch in your grip can shock your body into changing. 

UNDERHAND-GRIP CHIN-UP

Target Muscles:latissimus dorsi

Set Up: Grasp a chin-up bar with a narrow, underhand grip [A].

Action: Keeping your shoulders back and down, pull yourself up towards the bar [B]. Hold for a second, lower and repeat.

pull-up-switch

Here are some tips:

• Use an underhand grip (palms facing you).
• Keep your elbows tight to your body, so they remain in line with your shoulders.
• Have someone spot you under your knees or try a counter-balance machine to decrease the intensity of this exercise.
• Lift your chin over the bar at the top of the movement.
• Allow your arms to straighten fully at the bottom of the movement for a full range of motion, but do not lock your elbows.
• Keep your shoulders engaged throughout the set to maximize results and decrease your risk of injury (
source).

   For even more variety; try doing 2 repetitions.  Then while at the bottom of the pull-up, change your grip and perform the next hand position.  You can do this for all of the various grip positions.  This will keep variety in  your workout and stimulate your body to change for the better.

Adria Ali

(CES, PES, CPT, BS)

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Filed Under: Exercises Tagged With: chin up bar, different ways to do pull ups, does your grip matter, does your grip mean results, fat loss, grip positions, oxygen magazine, pull up exercises, pull-ups, range of motion, target muscles, weight loss, workout

About Adria Ali

I am the author of this web page and I have been a personal trainer for over 13 years. I currently hold a Bachelors of Science in Kinesiology (exercise science), as well as all of the certifications from National Academy of Sports Medicine. I also have a background in sports training as well as internships in physical therapy and Occupational Therapy. I got into personal training to help people like my mom who struggled with her weight her whole life.


DISCLAIMER: The purpose of FitTipDaily.com is to promote broad consumer understanding and knowledge of various health topics. It is not intended to be a substitute for professional medical advice, diagnosis or treatment.

Comments

  1. Ara says

    August 4, 2012 at 1:13 pm

    Can you guys tell me the brand name of this chin-up bar and where I can buy it? Thanks!
  2. adreeza says

    August 9, 2012 at 11:27 pm

    That is one that is installed in a gym to a big Steel contraption. However, there are several door frame pull up bars that mimic the style of this one. Try that link below

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