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.

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 ...