DO DIFFERENT PULL-UP GRIPS REALLY MAKE A DIFFERENCE?

Few exercises build strength quite like the pull-up. It’s a straightforward movement, albeit an unforgiving one. But there’s more than one way to pass the bar – as Dali Khalef, head coach at Outrivals, explains

OVERHAND

When you grip the bar with your palms facing away from you, it’s a pull-up. “It’s the hardest and the best for improving overall strength,” says Khalef. This grip targets your back muscles, balancing out your upper body after lots of pressing.

UNDERHAND

If your palms face towards you, it’s a chin-up. This shifts the emphasis away from the upper back to swell your biceps and pecs. Chin-ups may be easier, but when it comes to boosting your pulling strength, they’re still potent, says Khalef.

NEUTRAL

The neutral grip brings your palms parallel to focus on your forearms, biceps and brachialis. “It’s a useful middle ground between the grips, and a good progressive exercise on your way to full pull-ups.” There’s less strain on your shoulders and wrists.