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.
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.
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.
(CES, PES, CPT, BS)