MASTER CLASS

Shifting grip puts different muscles to work in lifts

Grip position can make all the difference between a fantastic exercise and a dud that’s borderline dangerous.

Although it’s obviously one of the “minutiae” related to strength training, how one holds the bar has a real, measurable impact on the muscles and joints involved in a movement.

This week, I’ll discuss some grip variations and how to select the one to use for best results. Then I’ll show you a move for which the specific grip position prescribed is more the exception than the rule.

An overhand grip (palmsdown) is probably the most common variation. Chances are you use this grip when doing bench presses and overhead presses. The key with this grip is to be sure the thumbs are wrapped around the bar to “close” the grip. If you don’t wrap those thumbs around the bar, it’s an open overhand grip - a poor choice when lifting heavier bars because you’re more likely to drop the bar. I imagine that’s something you’ll want to avoid.

In a neutral grip, the palms face inward toward the body’s midline. A hammer bicep curl is commonly performed with a neutral grip, to emphasize the force required from a specific elbow flexor muscle called brachialis. Simply modifying grip position, in this instance, reduces the amount of pressure on the biceps tendon and places it on the brachialis.

In addition, this type of grip tends to open the shoulder slightly more than an overhand grip does. A shoulder press, for example, is slightly less risky to the shoulder joint when performed with dumbbells in a neutral grip position.

The slight wrist rotation that occurs from an overhand grip to a neutral grip is just enough to allow the shoulder muscles and tendons to move smoothly, with less impingement. If you’ve ever run into shoulder pain while lifting weights, a neutral grip is worth a try.

An underhand grip is very useful for back and bicep exercises. This grip, commonly seen on a bicep curl, is often referred to as a “palms up” grip variation. It’s great for maximizing bicep involvement during pulling motions and elbow flexion exercises.

This variation also opens up the shoulder joint and can be valuable for performing shoulder exercises that target the anterior deltoid, which just happens to be the focus of this week’s exercise.

The Alternating Cable Front Raise is a fairly low-intensity strength movement that makes a nice addition for those looking to boost their shoulder routine a little.

  1. Position both pulleys of the cable machine to the lowest setting. Attach a single handle grip to each side.

  2. Adjust the resistance of both pulleys to a very light level (maybe 10 pounds).

  3. Stand with your back to the machine and grasp each handle with an underhand (palms facing forward) grip; position yourself between the pulleys and step forward a pace or so.

  4. Diagonally raise your right hand on a 45-degree angle in front of your chest.

  5. As you begin to lower the right hand, raise the left hand diagonally across your chest.

  6. Continue alternating these diagonal front raises until you’ve completed two sets of 12 repetitions.

Although this particular exercise is best used with an underhand grip, try experimenting with new grip positions on other movements. I think you’ll find that certain movements are just smoother and less awkward with a slight grip adjustment. You can even toy with grip position during lower body movements like a squat or dead lift. Just be sure that safety is your No. 1 priority. Enjoy!

Matt Parrott has a doctorate in education (sport studies) and a master’s in kinesiology and is certified by the American College of Sports Medicine.

[email protected]

ActiveStyle, Pages 28 on 03/31/2014

Upcoming Events