Pronated Grip Your palms face away from you during a pronated grip pull-up. Stand underneath an overhead bar and grasp the bar with your fingers over the top and your thumb around the bottom. The space between your hands is at a comfortable distance, slightly wider than shoulder distance apart.

The traditional pronated pull-up grip is a great way to build lat and rhomboid strength and to a lesser degree the forearms, shoulders, and biceps. This means, that for someone who tends to want to use their biceps over their lats during a pull-up, taking a pronated grip is useful for ensuring the lats are being targeted over the biceps.

Set up with your knees on the pad and grab the middle set of handles with your palms facing away from you. Then, complete the pronated pull up with the same form as the bodyweight variation. Be sure to focus on your lats as you drive upwards. Repeat!

There are three primary grips used for pull-ups – the pronated or overhand grip, supinated or underarm grip and the neutral grip. Pronated or overhand pull-ups How to do: In the pronated or overhand pull-ups grip, the palms should face away from the body while holding the bar.

Grasp a pull up bar with an overhand grip with your hands about 6-8 inches apart and hang from the bar without letting your feet touch the ground (cross one ankle over the other to help with stability). Pull your body weight up until your chin crosses the bar. Lower yourself back to the starting position. Repeat.