The Mid Supinated Grip Chin-Up improves length-tension relationships of pronator quadratus and pronator teres, the external and internal rotators, scapular musculature, and the latissimus dorsi. As the lats insert on the thoracolumbar fascia which feeds directly into the gluteal fascial structure, this exercise provides a superhighway between upper and lower fascial planes.
Mid Supinated Grip Chin-Up Performance
Assume for the purposes of the article that we begin at the bottom of the range of motion. Grasp a chin-up bar with the wrists supinated. You know you are supinated if your hands are positioned to hold a bowl of soup. Close the grip – use the opposing digit of the thumb to lock across the fingers – and move into a dead hang as the timer expires.
On reversal, exhale and pull yourself to the top position of the Chin-up. Practice is valuable, but in order to count, you must pull yourself all the way to a chest-to-the-bar position. Lower yourself back to the dead-hang position.
Muscles Trained in the Mid Supinated Grip Chin-Up
Latissimus dorsi, rhomboids major and minor, trapezius, rear deltoid, infraspinatus and teres minor, all the elbow flexors. Essential Anatomy 5 is an outstanding anatomical source to study these structures.