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Wrist Pain with Bicep Curls (NOT ANYMORE)

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Rating: 4.0; Vote: 1

X joint recovery here- It-s not all that uncommon to experience wrist pain during bicep curls (particularly when using a barbell. This appears most often on the pinky side of the wrist and is commonly caused by a lack of supination mobility at the wrist. This lack of mobility tends to place a lot of torque on the extensor carpi ulnaris muscle in the forearm and wrist which can lead to tendonitis when doing curls. In order to fix this wrist pain with biceps curls you may have to stop doing barbell curls for awhile in order to let the inflammation calm down. Switching to a neutral grip version of curls (like a hammer curl) or simply switching to dumbbells may allow you to ease the tension on the ECU muscle and not compromise your biceps gains during this time. Once recovered or when pain has diminished, you can try and improve the flexibility and mobility of the wrist by performing the stretch shown in this video. Grasp your wrist with your fingers (the portion just below your hand) and gently turn it into supination by turning your hand up. Once you reach a position of stretch, hold for 20 seconds and then release and repeat for 2-3 more times. You can perform this stretch daily for a couple of weeks to gradually improve your range of motion. A contract-relax version of this stretch can also be performed. Once at the end range of motion of the drill, try and turn your hand back over into pronation but don-t allow the arm to move. After about 5 seconds, stop trying to pronate and once again resume the stretch into supination. This should allow you to pick up even more range of motion and mobility. Wrist pain with biceps curls is just one of the common issues people have when training. Pain and discomfort when lifting weights is actually very common. You may feel some shoulder twinges with overhead lifting or bench pressing, elbow pain with curls or triceps extensions, knee pain with squats, etc. The important thing is how you handle this discomfort and how you change your workout, if at all, when you feel them. As a physical therapist, I take great care in creating programs that not only deliver fast results but help you to see them while training safely. The most effective exercises are hand selected and tweaked to deliver gains without pain. You can get a complete workout program filled with only the best, most results proven exercises by heading to and getting the ATHLEAN-X Training System. If you feel you could benefit from improved joint recovery to accelerate those gains when training hard, then
Date: 2022-04-22

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Comments and reviews: 10

Qaiser
Hi Jeff. Love ur videos and the explicit guidance. I dont know whether u will get this msg or whether u can make a video for it. But i have severe pain in my upper forearm extensor or brachiaradialis for about a year now. And i cant lift weights which i used to or even do daily routine things which involve forearm. Its my left one btw. But now im feeling the same in right one. And to complicate it all i have developed tennis elbow and golfer elbow issues in both forearms. Im really frustrated because of this. Any ideas which u can give would be highly appreciated. I cant do bicep curls or lift heavy on shoulders or any movement when forearm is extended or upper forearm is involved.
Let me know if possible. Thanx.
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Piyush
hey There!
can you plz Recommend few High intensity cardio for Fat loss without much effect on Knees & Ankles. I have Chronic Ankle instability. It never hurts but after doing Sprints, Idk why I feel like Moving my Ankles. I feel my Ankles are uncomfortable & Unstable. It never Hurts anyway, still I would love to Know few other Exercises in the gym that Doesn't add up to this Problem.
Thank you.
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Zen
jeff man! I swear you have covered it all dude! Im suffering from bad wrist pain. its been 2 weeks now and doesnt seem to be getting any better. I have completely over looked my joint health since ive started lifting and exercising in general. I trust you and I trust your products. When ive got the money saved up im def getting a bottle of your mechanx. Thanks jeff, keep the lessons comin man!
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Brett
I have this pain but it was completely fine until one day I hit a heavy bag abit too hard with a left hook. my wrist was perfectly fine curling on the straight bar before then, so do you think trying to stretch and get more supernation will improve my wrist or cause my injury was from a hard hit and not from years of curling or bad form it may do more damage?
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jswishdafish
What causes pain on the inside part of the rest on the thumbs side? Like opposite of what this video explained. Also get pain in the top of my hand. This is all usually from different variations of curls. Prorated curls, hammer curls, cross body curls. Even happens when I drop the weight down. Any ideas or is there s video for this aspect?
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orbun
man i really never could do it. i always use the EZ bar but never felt my biceps being trained. one time i quit the gym for 4 years and when i got back at it, the muscle soreness i felt was on my forearms and really not at my biceps. my form is 100% im sure but my mind is cheating i think by putting more into the forearms to complete the reps
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freeradicalpanda
Speaking as an MD this is reeeaaally good and prof. advice. Personally suffered from debilitating bilateral wrist and forearm pain (ulnar) from straight bar curls and went to the doctor, who just told me to lay off working out for a while. Bullhonkey! Did hammercurls instead for 14 days and now the symptoms are gone. Thanks Jeff.
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Dane
Thanx for d tip Jeff u nailed it. Also I've had this now for almost 3 weeks. And what seems to give me a huge boost and pain relief is wearing wrist straps tight at d time of lifting d bar. It kinda keeps the wrist tight and stable. That works for me for now untill the pain is totally gone. Try the wrist strap guys till it's healed.
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Diana
I have a wrist that has been operated on three times oh, and tennis elbow both in my right arm. I have extreme difficulty doing any sort of exercises for my arms, shoulders and upper body.
I found your video very helpful. Would just like to see the demonstration of how to do the exercise in addition to what you have here. Ty
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mikeandcarrie100
I get pain and then tightening in my left elbow area on the negative with straight bar curls. It-s like a painful rope the tightens in my forearm to where I can-t complete the negative motion. I haven-t found any videos describing this issue yet. Thanks for all your knowledge and advice!
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