There are numerous treatment options for elbow pain during bicep curls. Regardless of whether you are cocking or extending your wrists, not keeping good form puts way too much pressure and strain on your forearm flexors, extensors and tendons. If you’re having trouble with continuous pain despite rest (and you haven’t been diagnosed with any other conditions by a medical provider) you should consider lower weights with higher repetition during your bicep curls. If you are like most people who weight lift, your elbow pain is most likely at it’s worst on bicep day or even just doing dumbbell bicep curls on it’s own. The problem is that when you swing a dumbbell, your elbow’s range of motion is all over the place. A lot of people know what RICE is (rest, ice, compress and elevate). 1. Copyright ©2020 Fitbod, Inc. All Rights Reserved. These six signs are true indicators that you have tennis elbow but here is some good news. It’s almost impossible to have a neutral grip when doing this exercise. It doesn’t matter if you are doing seated curls, military presses, tricep extensions, lateral raises, etc. is the author of Tennis Elbow Secrets Revealed which has been teaching individuals how to overcome their tennis elbow injury at home since 2005 with over 1,767,986 copies sold.He is a Certified Personal Fitness Trainer and Exercise Rehab Specialist based in Vancouver, BC, Canada, Copyright © 2020 Tenniselbowsecretsrevealed.com, Geoff Hunt, Certified Exercise Rehab Specialist, 7 Solid Steps on How to Cure Tennis Elbow Fast in 2020, 3 Sleeping Positions That Cause Elbow Pain and Restless Nights, Top 10 Most Effective Exercises for Tennis Elbow In 2020, Top 3 Reasons Your Elbow Hurts Holding Your Baby and What Not to Do, 5 Reasons Your Elbow Hurts and You Can't Straighten Your Arm At All. Another thing you should know about your elbow injury is that it has taken sometime to develop. With resistance bands or a cable machine the resistance is constant throughout the entire bicep curl exercise. This can then lead to outer elbow pain. The following are treatment options for acute elbow pain (within the last 4 weeks) and is not a result of a trauma (AKA not because you dropped a barbell on your forearm and hurt your elbow). What you need to ensure is that your wrists stay straight and in line with your forearm throughout the full range of motion and repetition. Also some on the day after legs, shoulders, triceps, I get less pain … Work on strengthening your forearms too! Narrow grip or wide grip? Good luck getting back into the gym. If your elbow pain, for example, increases by two levels (on a scale from one to ten on the pain scale) for more than two hours, you’re doing “too” much and need to either back down or be evaluated by a medical professional in person. Get 3 free workouts on Fitbod right now. Why you get elbow pain during bicep curls . On the other hand, if you’re bending your wrist backwards, it can activate the extension tendons in the wrist which attach to the outer elbow. Both hand positions wreak havoc on your forearm flexors and extensors resulting in elbow pain and putting a damper on your workout. And of course all of these tissues lead to and connect at your elbow. Thankfully today, now in my 40’s, I am happy to report that I am still curling, benching and pushing my body to it’s limits without elbow discomfort and pain. Ulnar neuropathy – This can cause numbness, tingling, or even burning on the outer part of the elbow due to injury to the ulnar nerve which can potentially be irritated with incorrect bicep curl form. Medial Epicondylitis – This can occur with repetitive use of your wrist flexors (muscles that help bend your wrist forward) if you’re not using a neutral position while doing bicep curls. But there are things we can do to help blunt it, and minimize the pain so that we can train around it. Directly above this bump or node is a point called the lateral epicondyle. Before we go into treatment options for your elbow pain, be sure you haven’t lost feeling (sensation) in your forearm, elbow, wrist, hand, or fingers. One the cheapest (usually free), oldest, non-prescription anti-inflammatories that you can get your hands on is ice. When they become irritated and inflamed, you experience pain at your elbow. As a result, it can lead to elbow pain while bicep curling. If your elbow hurts during bicep curls or any other activities, you should back down and avoid those activities to give yourself a chance to heal. Reasons You Get Elbow Pain During Bicep Curls . strength training, diet, skinny fat, cutting, bulking, University of North Texas Health Science Center. Then I learned that tennis elbow doesn’t only happen to tennis freaks. The workouts will adapt automatically to your levels of recovery and rate of progress. He completed his family medicine residency training through Cleveland Clinic Akron General where he served as the Chief Resident and House Staff President. The third rule is to avoid doing bicep curls with the EZ or zigzag curl bar. The breaking point for me where I couldn’t take it anymore was that I couldn’t even squeeze my water bottle to get a drink during my weight lifting session. I bet you are surprised to hear this but continue reading and I’ll explain why and how I was able to slay my elbow problems. Many weight lifters when performing bicep exercises keep their wrists cocked and bent in towards their body. elbow pain from bicep curls I've been getting soreness on the inside of my elbow of my right arm on the day after my chest, back, bicep day (fairly sever). Your hand and forearm may not be strong enough to stabilize the weight in your grip which could affect your wrist position. Your grip has noticeable been getting weaker. And with each set, I would bump the weight resistance 5 pounds or 2.5 kilos. For the sake of the bicep curl let’s just focus on flexion and extension. If you think you need to completely walk away from the gym and sit at home moping around, that is not what I am going to tell you. Here are the most common diagnoses for elbow pain when related to bicep curls: This is when someone asks where your elbow hurts and you can’t point to one specific spot on the inside or outside. Don’t be that person that self-diagnoses themselves off an article on the internet. Bicep Curls: A Prevention & Fix for Elbow Tendonitis Videos by Bryce Smith & Michele Vieux You don’t need to suffer from elbow pain and it can actually be prevented – in many cases – with a highly frowned-upon movement in many CrossFit gyms. Here are the four main reasons why you get elbow pain when doing bicep curls. Be sure to make the small adjustments suggested above, including the treatment options, and soon you’ll be on your way to be elbow pain free while performing bicep curls. He completed his sports medicine fellowship through Ohio Health Riverside Methodist Hospital; team physicians of the Columbus Blue Jackets (NHL) and the Columbus Crew (MLS). This is common to individuals who are really trying to build mass and thickness to their arms. This is important as more injuries occur to tissues under tension while bringing the weight down to the starting position of the bicep curl. This can be a result of the structures in the arm and elbow undergoing the same forces over and over again. If you refer to the definition of tennis elbow, it is a repetitive strain injury where you experience pain and inflammation on the outer part of your elbow and sometimes your forearm. A centimeter to the left or right can change the angle of your forearm to your elbow, or the twist of the wrist and your tendon will be overextended and pulled way beyond it’s normal range of flexibility. In his spare time, Niraj enjoys reading, working out, watching sports (especially hockey), and spending time with his family. All it takes is one small deviation in movement or for you to totally fail and your arm basically gives out and the tendons in your elbow are toast. This is where your extensor tendon attaches at your arm bone. Have you ever experienced a pain bordering excruciating in the forearm or inner side of the elbow while curling? Need a workout program? Wrist position. The problem was that by the time the fourth set came around I could barely grip and hold the 55lb dumbbell, let alone curl it with good form and technique. That can help you reduce the stress on your elbow joints. Sometimes you’ll use protection before being evaluated by a medical professional to protect the elbow from further injury. As mentioned, the problem with this bicep exercise is your wrist positioning. Bending your wrist forward can activate the flexor tendons that attach to the inner part of the elbow, which can cause pain. So it was no surprise to me when in my mid 30’s I started to experience some very common injuries that affect weight lifters. How Elbow Pain From Bicep Curls Can Eliminated By Keeping These 4 Things In Mind.