Ever wondered which grip to use on a specific exercise…?

Below are the most commonly used variations and a little more information about how each can help you in the gym.


A Supinated Grip is simply one in which you have an “underhand” grip or your palm facing up.

A Neutral Grip, also known as a “hammer” grip is one in which your hand is positioned sideways – like during a hand shake.

A Pronated Grip is one in which your palm faces down, also know as an “overhand” grip.

Each grip variation can be used to target different muscle grips and specific training goals. For more information contact us or book in for a free consultation to discuss which is best for you.