Underhand Grip: Understanding, Proper Execution, Benefits, and Common Exercises

How to do underhand grip?

The underhand grip, also known as a supinated grip, involves positioning the palms to face upwards or towards the body during an exercise, primarily engaging the biceps and lower lats while offering unique biomechanical advantages for various pulling movements.

Understanding the Underhand Grip (Supinated Grip)

The underhand grip, anatomically termed a "supinated grip," is a fundamental hand position in resistance training where your palms are oriented to face away from your body or upwards when performing a movement. This contrasts with an overhand (pronated) grip, where palms face towards the body or downwards, and a neutral (hammer) grip, where palms face each other. The choice of grip significantly influences muscle activation, joint mechanics, and exercise effectiveness.

Anatomy and Biomechanics: Why It Matters

The orientation of your hands directly affects the recruitment patterns of various muscles and the forces placed upon your joints.

• Forearm Supination: The underhand grip naturally places the forearms in a supinated position, which is the primary action of muscles like the biceps brachii. This explains why underhand grip exercises often feel "more bicep-heavy."
• Shoulder Internal/External Rotation: Depending on the exercise, the underhand grip can influence the degree of shoulder external rotation, which may offer a more comfortable or less impingement-prone position for some individuals, especially during pulling movements.
• Latissimus Dorsi Activation: While both overhand and underhand grips activate the lats, the supinated grip tends to emphasize the lower and inner fibers of the latissimus dorsi, contributing to back thickness and width from a different angle.

Proper Execution of the Underhand Grip

Executing the underhand grip correctly is crucial for maximizing its benefits and minimizing injury risk.

• Hand Placement:
  • For barbells, grasp the bar with palms facing up, slightly wider than shoulder-width apart for most pulling movements like rows or pulldowns. For bicep curls, a shoulder-width or slightly narrower grip is common.
  • For dumbbells or cable attachments, ensure your palms are consistently facing upwards throughout the movement.
• Thumb Position:
  • Typically, a closed grip (thumb wrapped around the bar/handle) is recommended for safety and control. This helps secure the implement and enhances grip strength.
  • An open or thumbless grip (false grip) can be used by advanced lifters to minimize forearm involvement and emphasize back muscles, but it carries a higher risk of losing control of the weight. For general training, stick to a closed grip.
• Wrist Alignment:
  • Maintain a neutral wrist position. Avoid excessive wrist extension (bending the wrist back) or flexion (bending the wrist forward). The wrist should be a direct continuation of the forearm to ensure efficient force transfer and prevent strain.
• Forearm Engagement:
  • While the underhand grip naturally engages the biceps, actively think about using your forearms to squeeze the bar. This enhances overall grip strength and stability.

Common Exercises Utilizing the Underhand Grip

The underhand grip is versatile and foundational for several key strength training movements:

• Underhand Grip Rows (e.g., Barbell Rows, Cable Rows): Excellent for targeting the lower lats and adding bicep involvement to back thickness.
• Underhand Grip Pulldowns (e.g., Lat Pulldowns): Highly effective for building a wide back, emphasizing the lower lats and providing a strong bicep contraction.
• Bicep Curls (Barbell, Dumbbell, Cable): The quintessential bicep exercise, the underhand grip is essential for maximum bicep brachii activation.
• Chin-ups: A bodyweight exercise where the underhand grip is defining. It's often more accessible than pull-ups due to increased bicep and lower lat involvement.

Benefits of the Underhand Grip

Incorporating the underhand grip into your training offers several distinct advantages:

• Increased Bicep Activation: Due to the supinated forearm position, the biceps brachii is mechanically advantaged, leading to greater recruitment and hypertrophy.
• Enhanced Latissimus Dorsi Engagement (Lower Lats): The biomechanics of the underhand grip often allow for a stronger contraction of the lower and inner fibers of the lats, contributing to back density and width.
• Improved Grip Strength (Forearm Flexors): Actively holding weights with an underhand grip naturally strengthens the forearm flexor muscles, which are crucial for overall grip strength.
• Potentially Reduced Shoulder Strain: For some individuals, particularly in movements like pulldowns or chin-ups, the underhand grip can place the shoulder joint in a more externally rotated position, which may feel more comfortable or reduce impingement compared to an overhand grip.

Common Mistakes to Avoid

To maximize effectiveness and prevent injury, be mindful of these common errors:

• "Death Grip" (Excessive Squeezing): Squeezing the bar too hard can lead to premature forearm fatigue, limiting your ability to lift heavier weights for your target muscles. Grip firmly but avoid unnecessary tension.
• Wrist Hyperextension/Flexion: Allowing your wrists to bend excessively backward or forward puts undue stress on the wrist joint and can lead to pain or injury. Maintain a neutral wrist.
• Using Too Much Momentum: Especially in exercises like chin-ups or rows, swinging the body or jerking the weight reduces the work done by the target muscles and increases injury risk. Focus on controlled, deliberate movements.
• Neglecting Scapular Retraction/Depression (in pulling movements): For back exercises, initiate the pull by engaging your shoulder blades (retracting and depressing them) rather than just pulling with your arms. This ensures proper back muscle activation.

When to Choose an Underhand Grip

The underhand grip is an excellent choice when:

• You want to emphasize bicep development alongside back training.
• You are aiming to target the lower and inner fibers of your lats for a thicker, denser back.
• You find certain pulling movements more comfortable on your shoulders with an underhand grip.
• You are working on increasing your chin-up performance.

While the underhand grip offers unique benefits, it should be used strategically as part of a balanced training program that incorporates various grip types to ensure comprehensive muscle development and joint health.

Conclusion

The underhand grip, or supinated grip, is a powerful tool in your strength training arsenal. By understanding its biomechanical implications and mastering its proper execution, you can effectively target the biceps and lower lats, enhance grip strength, and potentially improve shoulder comfort in various pulling movements. Always prioritize proper form, listen to your body, and integrate different grip variations into your routine for well-rounded strength and development.