Does the magnitude of your grip on a pullup bar affect how hard or easy it is to do pullups?

Asked by: Jasmine Foster

Does it matter how you grip a pull-up bar?

The friction of contact in your palm. Also to getting into this position puts your shoulder at a better angle. So here you're able to engage. The lats better than if you were to go thumb over the top.

Which grip is easiest for pull-ups?

Neutral grip pull-ups are the easiest and safest of the three grip variations. The neutral grip is easiest on the wrist, shoulder, and elbow joints and is the most common pull-up among Bach Performance clients.

Does grip strength increase pull-ups?

It’s a no-brainer: When you strengthen your grip for pull-ups, your pull-up performance improves, from better form to more reps. Most people who struggle to perform a pull-up often struggle due to a weak grip, limiting their ability to hold the bar properly, even if they’ve developed upper body strength.

Does a thicker bar make pull-ups harder?

Mitigating factors. That being said, if it’s your grip that’s failing, then yes, it could be the thickness of the bar that’s affecting your pull-up numbers. Thicker bars are much harder to hold on to, and so provide excellent tests of (or training for) grip strength and endurance.

What is the strongest grip for pull-ups?

Neutral grip



A neutral or palms-facing grip is your strongest hand position because it distributes the workload between multiple muscles.

Do different pull-up grips work different muscles?

The narrower your grip, the more you use your chest muscles. Fitness enthusiasts who like to do weighted pull-ups (where you attach weights to yourself with a belt) also tend to use narrow-grip hand positions because your chest is stronger and allows you to lift a heavier load.

Is neutral grip pull up harder?

Neutral Grip – This is the strongest of all pull-up grips. Parallel wrists place more emphasis on the brachialis, eliciting substantial arm growth. Taking advantage of the biomechanically advantageous grip also allows for utilizing heavier loads, producing greater recruitment of the inferior fibers of the Lats.

Are wide grip pull-ups harder?

The wide-grip pull up is harder to perform than a standard pull up because your hands will be further apart from the centre of your body which makes the exercise the more difficult. The wide grip pull-up increases strength, mobility, and muscle mass. Particularly in your lats and traps.

Are neutral grip pullups easier?

Using a close neutral grip for pull-ups tends to feel much more natural as the hands are closer to the body’s centre of mass. It’s also easier on the shoulders, so it’s a great place to start or to work your upper body to its full potential.

Why are hammer grip pull-ups easier?

Essentially, the hammer pull-up involves biceps contraction similar to a dumbbell curl. This movement not only works your biceps but also engages your forearm muscles more so than other pull-up variations. The small muscles in the forearm, such as the brachioradialis, contract during this motion.

How many pull-ups should I be able to do?

Men should be able to perform at least 8 pull-ups, and 13-17 reps is considered fit and strong. And women should be able to perform between 1-3 pull-ups, and 5-9 reps is considered fit and strong.

Why is a neutral grip better?

If we look at the neutral grip press mechanically, then it’s pretty easy to identify that the elbows track slightly tighter to the body when performing this variation. For this reason, the triceps will generally be used in a similar manner to what a close-grip bench press will facilitate.

Is neutral grip better for shoulders?

The neutral-grip dumbbell press emphasizes the major pressing muscles of the upper body. The neutral grip is used to minimize shoulder involvement, especially the front delt, increasing the demands on the chest and triceps.

Is neutral grip better for chest?

The neutral-grip dumbbell bench press is an upper body exercise that strengthens the chest, shoulders, and triceps. The neutral-grip places emphasis on the triceps and upper chest while also reducing strain placed on the shoulder joints.

Which bench press grip is best?

“Your hands should grip the bar about shoulder-width apart to maintain the best position to press the weight up,” says McKenzie. “If your grip is too wide you risk placing too much pressure on your shoulder joints, and going too narrow places a strain on your elbows.

Did Arnold use Thumbless grip?

Hey guys what's up it's a Tom inator. And today we're gonna talk about the thumbless grip aka the false grip aka the suicide grip and why so many bodybuilders seem to prefer it.

Why do bodybuilders use suicide grip?

Lifters use the suicide grip because they say it places their wrist in a better position, keeps their shoulders safer, and allows them to activate their triceps more. While these are valid reasons, the suicide grip poses several cons, which can be avoided by using a normal grip.

Is close grip or wide grip better for chest?

Muscle groups worked: The wider grip of a bench press puts more emphasis on the pec muscles, particularly the pectoralis major. In contrast, the close grip bench press specifically activates the triceps and the anterior deltoid muscles on the front of your shoulders.

Is wide or close grip easier?

Conclusion. In summary, the wide grip position will emphasise the chest and shoulder muscles whilst placing a significantly greater stress through the shoulder joint, whilst the narrow grip position will place emphasis on the triceps muscles but also place greater stresses through the wrist joint.

Is close grip or wide grip easier?

This study confirmed the classic theory that a wide grip bench will activate the lower chest more while a close grip bench will hit the triceps harder. Utilize both grip widths in your training to maximize upper body development and bench press strength!

Is close grip or wide grip harder?

In general, people are about 5–6% stronger in a wide grip bench press than a close-grip bench press. The close-grip bench press results in higher velocity and power, while the wide grip bench press results in a higher force.

What’s the difference between wide grip and close grip lat pulldowns?

What’s the Difference Between Wide Grip and Close Grip Lat Pulldowns? The main difference between the wide grip and close grip lat pulldown is the muscles used. The close grip pulldown will target the trapezius and rhomboids more, whereas the wide-grip pulldown will target the lats more.

Is wide grip bench stronger?

With a wider grip, it’s much easier to keep your shoulders in the correct position as the bar comes down to your chest. This will make your power output better, and improve your bench press development.