For pull-ups, use a grip that’ll allow your wrists to rotate naturally. Here’s why.

Most people stop doing high frequency pull-ups because of an elbow injury. Sometimes the problem surfaces in the shoulder. In either case, the culprit is the same: the pull-up from a fixed bar.

When you pull vertically your wrists naturally want to rotate. How much they rotate depends on your skeletal structure and soft tissue mobility.

Regardless, your wrists never want to be locked in place for this exercise.

If the wrists can’t naturally rotate, the stress goes straight to the elbow, leading to pain and inflammation. Then the shoulder will join the pain party.

The Next Best Thing

Now, if you can’t get access to rings, TRX straps, or handles that rotate, the next best option is to do pull-ups with a neutral grip. The hammer grip (palms facing one another) is easiest on the elbows.

Fattening the grip takes additional stress off the elbows, while increasing muscle activation.

For pull-ups, use a grip that’ll allow your wrists to rotate naturally. Here’s why.

Most people stop doing high frequency pull-ups because of an elbow injury. Sometimes the problem surfaces in the shoulder. In either case, the culprit is the same: the pull-up from a fixed bar.

When you pull vertically your wrists naturally want to rotate. How much they rotate depends on your skeletal structure and soft tissue mobility.

Regardless, your wrists never want to be locked in place for this exercise.

If the wrists can’t naturally rotate, the stress goes straight to the elbow, leading to pain and inflammation. Then the shoulder will join the pain party.

The Next Best Thing

Now, if you can’t get access to rings, TRX straps, or handles that rotate, the next best option is to do pull-ups with a neutral grip. The hammer grip (palms facing one another) is easiest on the elbows.

Fattening the grip takes additional stress off the elbows, while increasing muscle activation.

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