A pullup is a challenging exercise, but for most lifters, using a pronated grip -- your palms facing down -- makes the exercise more difficult than using a supinated grip --- your palms facing up. The different muscles involved in each style of pullup are the reason one is more difficult than the other.
Identification
Pronation is turning your forearm so your palm faces down. Supination is turning your forearm so your palm faces up. A supinated, or palms-up, pullup is technically a chinup. The movement is the same for both types of pullups -- only your grip is different. To perform a pullup in the pronate position, grab the pullup bar with your palms facing the floor. Pull yourself up until your chin reaches or passes the bar. For a chinup, grab the bar so your palms face the ceiling.
Function
Both types of pullups target your back muscles. Your latissimus dorsi, the large muscles of your back that run down each side of your spine, are the main movers. Several smaller muscles in your upper back and your biceps, the muscles on the front of your upper arm, assist during a pullup. However, the biceps play a bigger role in a supinated pullup. With your palms facing up, the exercise involves a partial arm curl, which activates the biceps to a larger degree than having your palms facing down.
Significance
According to an article in the "National Strength and Conditioning Association Performance Training Journal," a pullup with a supinated grip is easier due to the increased involvement of your biceps muscles. The biceps add extra muscle pull behind the exercise compared with a pullup with a pronated grip, which doesn't involve the biceps as much. According to Dale Harder, most lifters can perform three pullups -- pronated grip -- for every four chinups -- supinated grip.
Considerations
A well-rounded back routine should include both types of pullups. If you have difficulty performing pullups with a pronated grip, do an easier variation of the exercise. Use resistance bands or a spotter to assist you in pulling yourself up. You can also place a bench, chair or other sturdy object under the bar. Place your feet on the object and use your legs to help yourself up.
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