There are many types, modes and variations used when developing fitness routines. Regardless of the workout, there are ways to vary the way it is performed, changing the muscles being used. The National Strength and Conditioning Association writes that by simply switching the grip used in a workout, a person can change with muscles she is working.
Types of Grips
A supinated grip would be a person holding a bar or weight with the palms facing upward, if the body is thought of as being in anatomical position, meaning the body is facing forward and the palms of the hands are also facing forward. Conversely, by turning the palms downward, the grip would then become pronated. If the palms face each other then the grip is called neutral, and finally, an alternated grip is where one hand is in a pronated grip, and the other supinated.
Biceps
The main sections of the upper body that are most affected by alternating grips are the arms and shoulders. In the biceps, there are two muscles making up the biceps brachii; the short and long heads. By keeping a supinated grip, you target the inner muscle, or short head, of the biceps. By simply turning the palms so that they are in a neutral position, you move the focus to the long head of the biceps. If a pronated grip is used, then both long and short heads are worked, and tension is added tension to the forearms.
Triceps
Like the biceps, all three heads of the triceps brachii can be worked by changing the grip used in the workout. A pronated grip will focus on the long head of the triceps which is the upper inside head of the triceps. A supinated grip works the medial or lower inside head of the triceps. The last head, called the lateral head, found on the outside portion of the triceps, is worked by using a neutral grip.
Shoulders
When working the front or anterior portion of the shoulders, using a supinated grip will take away most of the tension from the medial deltoid, and put it instead mainly on the anterior portion. To work the side or medial head of the shoulders, a pronated grip will allow for the majority of the weight to be taken off of the anterior head.
Future workouts
Attempting a new workout will usually make you sore, so be aware of the possibility and begin it with that knowledge in mind. Also, if you are unsure of proper form, consult a certified personal trainer for help perfecting a new and improved workout with varying grips added to the workout.
References
- "Essentials of Strength Training and Conditioning - 3rd Edition"; National Strength and Conditioning Association; 2008
- "Anatomy of Exercise: A Trainer's Inside Guide to Your Workout"; Pat Manocchia; 2009
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