Grip

Choose from 10 Grip options

Pronated grip (palms down).

Pronated, Overhand

Use for pull-ups, rows, and deadlifts to emphasize back and forearm development

Supinated grip (palms up).

Supinated, Underhand

Best for bicep curls, underhand rows, and chin-ups for bicep emphasis

Neutral grip (palms facing each other).

Parallel, Neutral

Ideal for rows, presses, and pulldowns when joint comfort is priority

One hand overhand, one underhand.

Alternate grip

Use for heavy deadlifts when grip is limiting factor, but alternate sides regularly

Wider than shoulder width grip.

Wide

Use for lat pulldowns, wide-grip pull-ups, and wide-grip bench press for outer muscle emphasis

Grip at shoulder width.

Normal, Standard

Standard grip for most pressing and pulling exercises, safe starting point

Narrower than shoulder width grip.

Narrow, Close

Best for close-grip bench press, tricep-focused exercises, and inner chest work

Open/thumb-less grip (false wrap) used to reduce wrist strain in some presses.

Open grip, False wrap

Use cautiously for pressing exercises when wrist discomfort is an issue, always with spotter

Thumb locked under fingers for a stronger pull on heavy lifts (e.g., Olympic lifts).

Olympic hook grip

Essential for Olympic lifts and heavy deadlifts when maximum grip security is needed

Pinching hold (plates/blocks) emphasizing thumb and finger strength.

Plate pinch

Use for grip training, farmer carries with plates, and developing crushing grip strength