Different grips are used for strength training: pronated (overhand), supinated (underhand), and alternating (one hand up, one down). Here's what to know.

Using the standard supinated grip targets your biceps, but if you rotate your hands 90 degrees to a neutral grip, the emphasis shifts to a different elbow flexor, the brachialis.

Here, the authors compared four different hand positions used in common variations of the exercise: supinated, pronated, neutral, and wide grip. The authors suggested that the pronated pullup ...

Using the standard supinated grip targets your biceps, but if you rotate your hands 90 degrees to a neutral grip, the emphasis shifts to a different elbow flexor, the brachialis.