Ever get bored with your fitness routine? Same lifts, same equipment, same results, right?

The good news is that you don’t have to make extreme changes to your weight training routine in order to achieve different results.

Something as simple as changing your weight training grip can help work your muscles in a brand new way leading to increased results and better yet- preventing boredom!


Examples of ways you can change your grips:

From a conventional bicep curl to a hammer curl

Conventional bicep Curls are great for working both the long and short head of the biceps brachii muscle, but changing up your grip to a neutral position to a hammer curl grip will help engage the short head better, leading to increased hypertrophy of the biceps muscle.

From a narrow grip to a wide grip lat pulldown

Conventional narrow grip lat pulldown (approximately shoulder width) assists in the strengthening of the latissimus dorsi muscle.

In this grip, the primary area of the muscle strengthened is the upper and middle fibers of the muscle.

If one were to change to a wide grip (well outside shoulder width) the change in angle of the joint would assist in engaging primarily the lower fibers of the latissims dorsi muscle. This change in grip over the long term could lead to a more triangular upper body shape.

weight training grip_2From an overhand triceps pushdown to an underhand triceps pushdown

An overhand triceps pushdown will engage all three heads of the triceps muscle, and gravity will assist in the downward motion of the push.

An underhand triceps pushdown will not only engage all three heads of the triceps muscle, but will also engage the wrist extensors and assist in forearm engagement and strengthening.

From a conventional bench press to close-grip bench press

A conventional bench press grip on a flat bench (overhand, shoulder width apart) will engage primarily the pectoralis major and minor muscles, while additionally slightly engaging the serratus anterior and anterior deltoid muscles.

If an individual were to change her grip to a close-grip, now the exercise is primarily working the triceps muscle, while secondarily working the posterior deltoids and pectoralis minor.

These are just a few of the potential ways to change up exercises to elicit different results.

The important thing to remember is that grip does matter and can change not only the way a muscle is worked, but also change which muscles are worked during that exercise.

Be mindful of positioning of your grip, and always follow your trainer’s plan carefully to avoid injury and see the best results. Connect with Expert Shanda Kirkeide Walker 

WatchFit Experts change lives!

And they can do the same for you.


Pollyanna Hale Health and Lifestyle coaches
Lost 13 Kg in Total
Mel, 32y Location: London, United Kingdom Working with Pollyanna changed everything. I lost 13kg, got toned and have more energy than ever! Get same results!


Chriz Zaremba Fitness Consultant
Lost 45 Kg in Total
Chris, 50y Location: London, United Kingdom Lost 45kg after the age of 50 and now competes and wins physique competitions and runs marathons Check our weight loss plans