The neutral grip is widely recognized in fitness and rehabilitation circles for its ability to promote joint health during strength training. This hand position is a simple, biomechanically favorable way to hold a weight or bar, often described as the position your hands naturally assume when shaking hands. It represents an adjustment that can significantly influence the mechanics of an exercise and the long-term comfort of the lifter. The growing popularity of this grip is tied to its capacity to mitigate common stress points in the upper body.
Defining the Hand Position
The neutral grip is defined by the orientation of the forearms and hands, where the palms face each other, or medially, throughout the movement. This position is distinct from the two other common grips used in training. In a pronated, or overhand, grip, the palms face away from the body, while in a supinated, or underhand, grip, the palms face toward the body. When your arms hang relaxed by your sides, they naturally adopt a position that is very close to neutral, which is why it is often considered the most ergonomic default for the human body. This alignment ensures that the radius and ulna, the two long bones of the forearm, are relatively parallel rather than crossed or excessively rotated.
Reduced Stress on Joints
The primary benefit of the neutral grip lies in its ability to minimize torque and strain on the shoulder and wrist joints. When the palms face each other, the grip places the humerus, or upper arm bone, in a mid-rotated position. This reduces the internal rotation of the shoulder that typically occurs with a pronated grip, which can be problematic for many people. By limiting internal rotation, the neutral grip helps to maintain the space within the shoulder joint, called the subacromial space. This structural benefit alleviates potential pressure on the rotator cuff tendons, making the movement much friendlier for individuals with shoulder impingement or existing rotator cuff sensitivity.
Furthermore, the grip allows the scapulae, or shoulder blades, to move more naturally, facilitating better retraction and depression during pulling motions. The position is also beneficial for the wrist and elbow because it maintains a straightforward alignment of the forearm bones. Unlike pronated or supinated positions that introduce a degree of twist or deviation, the neutral grip keeps the wrist in a more aligned, stable position. This reduction in lateral torque helps to protect the connective tissues of the elbow and wrist, allowing for more consistent force transmission and often enabling a person to handle heavier loads with reduced discomfort.
Common Exercises Utilizing the Grip
The neutral grip is most frequently applied in movements that involve pressing or pulling the weight towards or away from the body. Dumbbells are the simplest tool for incorporating this grip into an exercise, as their separate nature allows the hands to be positioned naturally. This setup is often used for the dumbbell bench press or the dumbbell shoulder press, where the palms face each other throughout the lift.
For fixed-bar movements like pull-ups or rows, specialized equipment is necessary to achieve the neutral hand position. Pull-up stations often feature parallel handles extending down from the bar, allowing the user to perform neutral-grip pull-ups. Similarly, cable machines utilize specific neutral-grip attachments, such as V-handles, for exercises like the seated row or lat pulldown. The grip is also the standard for hammer curls, a bicep variation that emphasizes the forearm and brachialis muscles.