Supinated & pronated chin/pullups and shoulder

[Chris Correia]

I had some shoulder issues a year or so ago, nothing major, but they needed attention. The "they" as the PT described it, is really an inflamation of the left biceps tendon. I laid off upper body work, and took it easy getting back into overhead work (presses and pullups). Pretty much took care of things for the past year.

Recently, I probably have done some recently more aggressive pressing and chinup work (agressive due to the combination of them in the same workouts). I'm now getting a bit more discomfort in the same left shoulder and it seems to have been instigated by eithe the dumbell shoulder presses/push presses and/or the mixed grip pullups (related to when the left side used pronated grip). I did not seem to have the problem when doing chinups with a supinated grip.

The question is: if a pronated grip seems to eventually lead to problems for me, I won't do them. So, the question may be moot. But I'm wondering about benefit/development differences from the different pullup grips? Any other advice related to this topic/issue is fine, too!

[Bill Hartman]

Supinated chins will put you in more of a relative external rotation at the shoulder joint in the hanging position which will rotate the biceps tendon from under the acromion in most cases.

The big difference in grip is the change in the direction of pull of the humerus into more adduction (pronated) or extension (supinated). There's a slight difference in the recruitment pattern of the lats (and elbow flexors) in this case. Will it be noticeable? Probably not. You can use other exercises that may be more comfortable to address such differences.

You may need some postural, mobility, and stabilization work to restore scapular function. If you've lost any from repetitive activities or postural stress, the scapula may not be tilting or rotating as it should.

Keep in mind you can probably do more reps/increase load with a supinated grip which is always good for the ego.

Bill

[Chris Correia]

The PT I went to didn't seem to concerned about scapular issues (mobility, winging, etc). I pushed him on it, based on comments/feedback by you, but he poo-poo-ed me, saying it wasn't bad, and better than the vast majority of people he sees. And he specializes in sport injuries/ehab.

On and I DO like the doing more reps part of the supinated and neutral grips.

So, the bottom line is that one can pretty much leave pronated grip chins off the menu and get by OK? What would generally be other movements to incorporate to get at anything that's missed?

[Bill Hartman]

So you want to be like the vast majority??

Vary your humeral position with your pulls...closer to the body and wider.

Bill

[Chris Correia]

Originally Posted by Bill Hartman

So you want to be like the vast majority??

Bill

Heck, no, that's why I'm asking you stuff!

Got it on the humeral position variation. Thanks Bill.