Use a supinated (underhand) grip, with your knuckles facing the floor. Keeping your chest up, core braced and elbows tucked to your side, curl the bar so your hands move towards your shoulders.

It’s almost identical to your bent-over barbell row, however, Yates would perform his row with more upright torso (45-degree angle) and hold the barbell with an underhand grip.

Grip 101 There are different types of grips, but the most common ones, among the fitness rats, are: The neutral grip (palms facing in), pronated grip (overhand) and supinated grip (underhand).

Heres why grip matters: Even slight variations in hand position during a lift can totally change which muscles are targeted. Take the dumbbell curl, for example. Using the standard supinated grip ...

The reverse grip bench press is performed with a wider, supinated, thumbs-out grip and has more horizontal travel than a standard bench press. Be sure to use a spotter or safety pins set to the ...

By utilizing a supinated grip, the chinup utilizes more of the bicep than its wider-grip counterpart. Since more accessory moves are involved to pull the body over the bar, lifters may find that ...