# Rows & pull-ups - pronate or supinate grip?

**URL:** <https://forum.barbellmedicine.com/t/rows-pull-ups-pronate-or-supinate-grip/4966>\
**Category:** Training Q&A \[Moderated\]\
**Created:** [February 18, 2019, 3:31am UTC](https://forum.barbellmedicine.com/t/rows-pull-ups-pronate-or-supinate-grip/4966 "2019-02-18T03:31:29Z")\
**Posts on this page:** 6\
**Page:** 1

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**Author:** ![AJW](https://avatars.discourse-cdn.com/v4/letter/a/2bfe46/32.png) [@AJW](https://forum.barbellmedicine.com/u/AJW)\
**Post date:** [February 18, 2019, 3:31am UTC](https://forum.barbellmedicine.com/t/rows-pull-ups-pronate-or-supinate-grip/4966/1 "2019-02-18T03:31:29Z")

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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.

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**Author:** ![Jordan\_Feigenbaum](https://sea1.discourse-cdn.com/flex001/user_avatar/forum.barbellmedicine.com/jordan_feigenbaum/32/1315_2.png) [@Jordan\_Feigenbaum](https://forum.barbellmedicine.com/u/Jordan_Feigenbaum)\
**Post date:** [February 18, 2019, 5:43pm UTC](https://forum.barbellmedicine.com/t/rows-pull-ups-pronate-or-supinate-grip/4966/2 "2019-02-18T17:43:05Z")

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AJW,

1. Prone grip only.

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

-Jordan

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**Author:** ![ionRod](https://sea1.discourse-cdn.com/flex001/user_avatar/forum.barbellmedicine.com/ionrod/32/5557_2.png) [@ionRod](https://forum.barbellmedicine.com/u/ionRod)\
**Post date:** [February 18, 2019, 9:12pm UTC](https://forum.barbellmedicine.com/t/rows-pull-ups-pronate-or-supinate-grip/4966/3 "2019-02-18T21:12:49Z")

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That’s interesting. Are supinated rows less effective?

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**Author:** ![AJW](https://avatars.discourse-cdn.com/v4/letter/a/2bfe46/32.png) [@AJW](https://forum.barbellmedicine.com/u/AJW)\
**Post date:** [February 19, 2019, 12:13am UTC](https://forum.barbellmedicine.com/t/rows-pull-ups-pronate-or-supinate-grip/4966/4 "2019-02-19T00:13:31Z")

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

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**Author:** ![Jordan\_Feigenbaum](https://sea1.discourse-cdn.com/flex001/user_avatar/forum.barbellmedicine.com/jordan_feigenbaum/32/1315_2.png) [@Jordan\_Feigenbaum](https://forum.barbellmedicine.com/u/Jordan_Feigenbaum)\
**Post date:** [February 19, 2019, 3:51pm UTC](https://forum.barbellmedicine.com/t/rows-pull-ups-pronate-or-supinate-grip/4966/5 "2019-02-19T15:51:18Z")

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> [@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.

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**Author:** ![Jordan\_Feigenbaum](https://sea1.discourse-cdn.com/flex001/user_avatar/forum.barbellmedicine.com/jordan_feigenbaum/32/1315_2.png) [@Jordan\_Feigenbaum](https://forum.barbellmedicine.com/u/Jordan_Feigenbaum)\
**Post date:** [February 19, 2019, 3:51pm UTC](https://forum.barbellmedicine.com/t/rows-pull-ups-pronate-or-supinate-grip/4966/6 "2019-02-19T15:51:44Z")

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> [@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.