There are three major grips used when weight lifting: neutral/hammer, supine, and prone. Each grip recruits a different combination of muscles in your biceps, triceps, and forearms. By simply changing your grip you’ll challenge your muscles in a different way and have greater forearm strength, hooray! Here’s how to do each:
Neutral/Hammer (Difficulty: Easy)
– Palm faces in, towards the midline of your body and thumb is up.
Supine (Difficulty: Medium)
– Palm faces up and thumb points outwards, away from your body
Prone (Difficulty: Hard)
– Palm faces down and thumb points inwards, towards your body
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