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Wrist and Forearm Pain with Curls (AX JEFF!)



Repair wrist ache when curling with MECHAN-X

Wrist and forearm ache are a typical grievance amongst lifters. Many individuals who carry weights will really feel ache on the within of their wrists that may typically occasions journey down the within portion of their forearm. This occurs most frequently when the load lifted is in direction of the heavier finish of your vary. On this video, I present you what causes this drawback and two methods to get round it so you possibly can hold curling and coaching onerous.

First, it’s essential to know what causes the wrist and forearm ache when curling. This occurs virtually on a regular basis when utilizing a straight bar. The straight bar curl is restrictive to the conventional mobility that’s most well-liked within the wrist. Compound this with the torque positioned on the wrist when making an attempt to carry weight that’s too heavy for you (as is usually the case when curling) and you’ve got a recipe for catastrophe.

Anatomically, the bones of your forearm are arrange asymmetrically. The radius (or bone on the highest facet or extra lateral facet of your forearm) is longer than your ulna (or bone on the underside or extra medial facet of your forearm). Due to this size distance, the ulna has a further cartilaginous disc that sits between it’s finish and the primary row of the carpal bones of the wrist. This disc nevertheless is usually the supply of a lot ache.

Once you have a look at the compensations which can be made when curling you will notice that as the load turns into too difficult to carry with good type, you attempt to squeeze your elbows collectively to get some extra assist from the chest and shoulders to get the barbell up. This locations a valgus stress on the elbows in addition to a torque on the wrists. The mix of the supination with the load pushing your wrist into ulnar deviation will shortly compress the disc between the carpal bones and the ulna.

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This pinching feeling may cause a direct ache or discomfort when curling, but in addition are likely to radiate down the forearm if the ache lingers and or turns into extra vital. With a purpose to forestall this from occurring you both need to lighten the load to at least one you can deal with with out the compensations that I discussed earlier or you must do your barbell curls with an EZ curl bar.

The EZ curl bar permits you to place your wrists and forearms in a extra impartial place reasonably than the absolutely supinated place. People who have wrist and forearm ache that change to this bar will see a direct enchancment within the ache and discomfort that they’re feeling. They typically discover that they’ll get again to curling with out feeling the ache which permits them to get the quantity of weight again to what they have been curling earlier than as they tried to construct greater biceps.

With a purpose to prepare at your most you all the time need to try to do your greatest to attenuate joint ache. For those who prepare in ache you undoubtedly might be restricted in simply how a lot weight you possibly can carry and simply how huge you will get consequently. If you wish to begin coaching with out ache, head to and get the joint restoration complement utilized by at present’s prime skilled athletes. MECHAN-X is altering the sport on the subject of coaching with out ache.

For extra movies on tips on how to overcome shoulder, wrist and elbow ache when figuring out you’ll want to subscribe to our channel right here on youtube at

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#Wrist #Forearm #Ache #Curls #JEFF

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35 Comments

  1. I broke my distal radius in my left wrist 3 months ago, and I can do all other weight machines and exercises without pain, except a bicep curl. I can even do push ups again. The spot you explained that hurts the most for me is spot on. I did not break my ulna, but that is the last part that still hurts for me. I can do it with lower weight, like you said. However, I still cannot hold my hand out straight. I am trying to go 5lbs higher and cannot do it yet. I will keep working at the lower weight and hopefully will make it back fully soon.

  2. I get this on my pinky side when using the cable tower for the biceps, idk if that is the correct name. Sadly I twist my wrists slightly and it always starts to hurt when I get to my last set, and I'm only doing 10-12kg can someone help me?

  3. I get this pain during every exercise. It prevents me from bench, shoulder pressing, deadlifting as well as curling at any reasonable weight

  4. recently starting doing some light deadlifts to get back into lifting dont have the energy for a lot but one exercise is easy to start with and to save space ive been using a ez curl for them and recently started getting wrist pain after this vid thinking it may be the bar @ATHLEAN-X™

  5. I just had the same problem. Went to a doc. Now wearing 2 elbow bands, 1 wrist band. No gym for a month. Doc say i cant lift anything not even a kg for a month. If i didnt go to a doctor he said, i wpuld feel its pain for years. Guys if you have elbow/wrist pain you should go to a doctor.

  6. After you place the bar on the stand, hold the bar firmly without letting it go and the n take your hands off after like 5 seconds. The tension on your forearms muscles would be distributed evenly across your hands by then and would not result in the sharp pain.

  7. If I make some changes (like decrease the weight) is it a good idea to bicep curl if I experience pain like this after the workout? Should I avoid bicep curls? It is okay to continue other muscle groups? Or should I rest?
    Hope somebody sees this.
    Thanks for any help.

  8. So I was lifting with my wrists straight, and I was strict curling exclusively. It got to the point that on my right wrist I would feel pain with as little as a 15lb dumbbell. I believe it's because of the position I would hold my wrist when pulling the oil hose of a home oil delivery truck at work. I didn't let the hose touch my body (then my shirts would get dirty, nobody else seems to care but I don't let it touch me) and I was putting all of the stress on the cartilage you mentioned in the video. I found that most stops, and especially most long pulls meant I had to pull with my right hand or I'd be pulling the hose across a car or something, ghats why I hurt my right wrist and not my left.
    I just tried curling with my wrists curled all the way from start to finish and I had no pain, so I think I damaged the cartilage already, but I can do curls other than hammer curls again, thanks Jeff!

  9. Hey Jeff, super congrats on the million subscribers. Your PT videos are especially helping me so much, at this rate you’ll get to 2 million in no time.

  10. Great video. I would actually love a video about specific exercises thats good for your wrist. (If it haven’t already been made).

    Either way, as always really helpful vid with a thorough explanation. Good job!

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