Rows & pull-ups - pronate or supinate grip?

[AJW]

Dear Jordan/Austin,

Do you have any view on whether the grip should be pronated or supinated in: 1. Pendlay rows or
2. pull/chin-ups? Thanks.

[Jordan_Feigenbaum]

AJW,

1. Prone grip only.

2. Pull ups use a prone grip whereas chin ups use a supinated grip.

-Jordan

[ionRod]

That’s interesting. Are supinated rows less effective?

[AJW]

Thanks, Jordan. Using the same numbering: 1. Any reason?
2. Understood, but are pull-ups preferable to chin-ups? If so, why? Many thanks.

[Jordan_Feigenbaum]

@ionRod

That’s interesting. Are supinated rows less effective?

Effective for what? There are likely no differences between prone and supine rows in terms of hypertrophy and strength outcomes, yet the supine grip rows put the biceps at increased risk for rupture given the active contraction under high loads and velocities.

[Jordan_Feigenbaum]

@AJW

Thanks, Jordan. Using the same numbering: 1. Any reason?
2. Understood, but are pull-ups preferable to chin-ups? If so, why? Many thanks.

1. See above.
2. Now, they are two different movements and I wouldn’t pick one over another.