Overhand vs underhand grip - what type of grip do you mostly use?

[Vision]

Ladies, gentlemen, how are we?

Over hand grip (Pronated) vs Under hand grip (Supinated)

My goal with getting back to the building business is near & here.

Never been healthier in the regards to zero injuries, zero pain and so on. (I need to keep it this way)
With my medical condition/back injury, surprisingly my back has been pain free (within reason) for good long while now.

My only concerns, are my wrists, most especially my left and my left thumb.
(This will never go away, this is where adjustments are made).

Over the weekend I was picking someone's brain. When am I not asking a ton of relentless questions?
@samgraves82 was giving me some pointers this past weekend, I was picking his brain per usual.
He had some phenomenal insight based on his experience, and insight that he received from top tier individuals. Like who's who's!

Which grip do some of y'all prefer, the over or under? More specifically for rows or even in general.

Besides the biomechanics with specific activations and deactivations with specific muscle groups, stabilize your secondaries and so on - I'm during this more towards comfortability.

For an example, I can't do anything straight bar. It's EZ bar, handles, ropes and so long as alternatives.

Moving forward all of my back movements are going to be seated, and supported.
Most movements as well, until I feel froggy and take a leap.

For those that use the undergrip, how's the comfortability?

I was planning on rotating the grips, but most especially incorporating the undergrip, for super sets or drop sets.

Plus for the obvious, with the undergrip you're forced to control the weight, feeling it more, rather than people just moving the weight. (I could care less about numbers, staying in gym and under those lights is my main goal right now)

All and any feedback is greatly appreciated.
Thank you everyone, have a blessed day.

 

[zwhit]

I have torn bicep tendons in both arms and pretty bad wrist injury that still has a lot of scar tissue that affects supination/ROM. So I feel you in this area for sure. No straight bar curls in my future and only lighter more isolated movements with underhanded grips. Basically how it always was but even moreso now working around the injuries.

Don't forget about the neutral grip where you can. I can still get activation throughout my back with heavy enough weight to make progress with all three grips, just paying more attention to stress in the problem areas. I'll just always have some imbalance in my arms at this point. Probably a little in the back, but less. I could probably benefit from staying lighter and more conditioned the older I get anyway.

You'll figure out where you have to make adjustments once you get back into it. Congrats on getting back though! We're still in there either way

 

[brr2496]

Good morning!

Boy am I envious of your “no pain” especially seeing you have a medical condition. I have several of my own after leaving the military and I haven’t had a “no pain” day in years. Happy for you!

Specifically for back exercises or rows, you’d be correct in noting that pronated grip will be more comfortable than supinated. I do sometimes like getting a good bicep burn when doing supinated rows, but the back pump when pronated is definitely better.

As zwhit said, definitely don’t forget about neutral grip! Comfort wise I’d personably rate neutral at the top, then pronated, then supinated.

 

[Durro NoHurtNoBigShirt]

Good to hear you’re doing better my brother. I am blessed and fortunate that I can still do all the grips for pull downs or rows, curls etc. I bought me some grips with a long strap so you’re able to wrap around the bars (link below and only $15) and during pull downs you can rotate your wrist or keep it where you want. You can keep it pronated, neutral or supinated or rotate. They help out a lot and make a big difference on how I feel my back.
Try different grips and see what you’re comfortable with. It’s good to hear from you glad you’re better.

Link doesn’t work so here’s a pic

 

[chadmack]

I alternate but probably more overhand/pronated bcs less chance of bicep injury .

 

[ruffus]

If i put my arms straight out in front of me my grip is mostly in the overhand position. I tend to think that is more ergonomic/natural. and think long term that is likely to lead to less injuries.
Underhand seems to make the biceps a bigger player but as it tends to be the week link in back movement i like to limit is use.
I see pro's using over hand far more then underhand.

 

[Astro95]

Depends on the movement and what part of the back I am targeting.

• Seated chest supported rows - Neautral
• Pulldowns I only do single arm with either prime RO-T8 handle or D handles if prime not available. My pulldown machine has 2 individual cables that work great for unilateral work having 2 handles attached at the same time or you can unify them for a bar - Supinated grip for this.
• Mag grip or similar Prime work great as well supinated.
• Chest supported Tbar always pronated grip.
• Seated cable row - Pronated grip

I have a bad left wrist that flares from work and swing a 12lb sledge or picking up oddly shaped heavy pieces of equipment over and over. I also don’t do any straight bar curls.

• Matrix curl machine doesn’t hurt my wrists.
• Ez bar is hit or miss, but usually doesn’t

Current favorite for biceps is the Prime RO-T8 small bar with D handles attached for curls on any cable station. $65 directly from prime, I’m sure you can get a knock off for cheaper, but the biceps activation from the free motion and lack of wrist pain due to your wrist not being locked in one position is amazing. I’ll show some pictures of the bar and what it looks like when using it for curls.

 

[Wardamn]

Pronated or neutral for my rowing movements.

Pull downs will vary. Depending on how the shoulders are feeling.

I'd say see what you can do with little or zero discomfort and stick with it.

 

[OlePhart]

For deads and rows these have helped me a lot. I got the reverse hook.

 

[OlePhart]

For deads and rows these have helped me a lot. I got the reverse hook.

View attachment 240151

Btw... To give credit where it's due. @Big_Jimmy434 told me about these. Thank you sir.

 

[Bolan]

Just row till you cant anymore. Keep it simple.

 

[Sirchon]

Talkin about jerkin it?

 

[Nood]

Depends on the target muscle and just make sure your actually using your back to row