Despite the names, you may not have developed the epicondylitis from playing golf or tennis, but from other forms of repetitive trauma, such as the excessive lifting of weights or other items or by gripping something too tightly for long periods of time. The biceps are on the front of the upper arm. Strong biceps give you greater upper body strength and the ability to throw and swing harder. Bending your wrist forward can activate the flexor tendons that attach to the inner part of the elbow, which can cause pain. The … Sit in a chair and rest your forearms on your legs. Anatomy. strength training, diet, skinny fat, cutting, bulking, University of North Texas Health Science Center. Picture courtesy of Wikipedia. When the arm is fully flexed you finish up by rotating the shoulders up, which will bring the elbow high. Another advantage of resistance bands or cable machines is that they also allow for a wider range of motion, therefore giving you a better overall workout to surrounding structures in the elbow. On the other hand, this was the slowest-healing muscle-only injury I’ve ever had. The Inflammation should be controlled before pushing through any exercises or rehab as you don’t want to further irritate a painful elbow. 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. Sometimes lifting something too heavy forces the arms to straighten under the weight of the object and this puts excess force on the biceps tendons. Referred Pain – Sometimes pain in the inner elbow can be caused by issues in the neck or shoulder. Keep your elbows close to … This was a self-diagnosed muscle problem with no tendon involvement. Referred Pain – As I said before, sometimes pain in the outer elbow can be caused by issues in the neck or shoulder. If you feel the pain more along the outer aspect of your elbow, it’s likely lateral epicondylitis, also known as tennis elbow. These muscles extend from your scapula, or shoulder blade, to the radius bone in your forearm. When you do biceps curls, you target the two-headed biceps brachii muscles. If doing a bicep curl with the palm down feels worse than a curl with the palm up, same thing. One way to do this is to do palm-up wrist curls and palm-down wrist curls. Hopefully, when you curl, you feel no discomfort, but one common complaint people have when doing biceps curls is elbow pain. There are several problems that can occur with the biceps tendon that may lead to the development of shoulder pain. However, there are actually multiple muscles in the area that all work together. On the other hand, using a grip that's well outside shoulder width will shift some of the focus to the short head. I even give you recommendations at the end of the article if you aren’t in pain and still want to keep it … If you have elbow pain with biceps curls, you might need to reevaluate your workout routine. 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. The bicep is a muscle located on the front portion of the upper arm. Copyright ©2020 Fitbod, Inc. All Rights Reserved. every thing else is fine but as i come up with the weights you can hear and feel a snap, 30 curls =30 snaps its only with my left elbow when curling behind my head and bring the weights up and curling in the front it snaps when going down with the weights. When you do biceps curls, you target the two-headed biceps brachii muscles. Your hand and forearm may not be strong enough to stabilize the weight in your grip which could affect your wrist position. See a doctor if you have any symptoms of inflammation or injury of the biceps tendon. 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. The palm faces forward and your wrist is in a neutral position (not bent forward or bent back). In fact, some people experience enough pain that they hesitate to do curls at all. Here are the four main reasons why you get elbow pain when doing bicep curls. You may be thinking that this is probably rare, and you’re right, it’s rare, but has been seen in people doing bicep curls. Plus, well-defined biceps are aesthetically pleasing. 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. The third rule is to avoid doing bicep curls … If It Doesn't Challenge You It Doesn't Change You. should i stop lifting ? Here’s how to do one: If you have chronic elbow pain when you curl, it could be arthritis of the elbows. The biceps muscle is a large muscle in the front of the arm that gives you strength when bending the elbow, and it also plays an important role in shoulder function. Now that we’ve discussed the reasons you get elbow pain during bicep curls, let’s discuss the potential elbow diagnoses that could cause issues. That's because the basic curl is done with your elbows pinned by your sides. Old school bodybuilders used to talk about exercises to emphasize various portions of the biceps. There are certain special physical exam tests your medical provider can do to consider this diagnosis in the office. There are several problems that can occur with the biceps tendon that may lead to the development of shoulder pain. Therefore, you may need to change your approach to biceps curls and give your muscles and tendons more rest between workouts. Why Do I Have Elbow Pain When Doing Biceps Curls? Don’t be that person that self-diagnoses themselves off an article on the internet. Weakness when you try to bend your arm or twist the lower part of your arm. Need a workout program? It also helps to lighten up on the weights. Try using the Fitbod App, which will design your program based on your logged training data and goals. As a result, it can lead to elbow pain while bicep curling. Bring your hands back down until they touch your legs. However few individuals know what PRICE is. Since repetitive stress on the elbows causes most cases of elbow pain, vary the approach you take to curling. But, it can happen if you’re doing bicep curls frequently throughout your life. But it's not possible to … If your wrist position is not neutral, it can displace the force into your forearm, which increases the load on the elbow. Both located on the upper arm, the biceps and triceps move the elbow when they contract. The classic way to do the bicep curl. 1. In the quest for bigger arms most guys end up with severe elbow pain from too much heavy barbell curls. The two main types of dumbbell curls are called standard and hammer curls. These are some frequently asked questions that I get from patients. What Causes Elbow Pain When You Lift Weights & How Can You Prevent It? The most likely cause is tendonitis, meaning your tendons are irritated or inflamed. Try 3 free workouts on Fitbod. If your wrist position is not neutral, it can displace the force into your forearm, which increases the load on the elbow. This will only cause more inflammation (the reason you get the pain) and makes things way worse. Not keeping your wrists in a neutral position while curling. The dumbbell biceps curl exercise targets your biceps, the muscles you rely on to hold heavy objects and look buff in sleeveless shirts. Distal Bicep Tendon Rupture – This is when the far end of the biceps close to your elbow completely breaks apart from the rest of the biceps. In both types of injuries you will likely feel a “pop” in the elbow at the time of injury: a biceps tear would produce a pop in the front of the elbow, a triceps tear in the back of the elbow. Whether you love them or hate them, biceps curls are the best isolation exercise for targeting the biceps, the muscles that flex your arms at the elbow and rotate your forearms. The elbow is then flexed with the weight in hand until it reaches the front of the shoulder, then brought back down into the original position. If you’re holding onto the barbell too tightly, it can activate the flexor tendons (helps to bend your wrist forward) in your wrist which can lead to inner elbow pain during bicep curls. If you squeeze too tightly, it places stress on the tendons that flex your wrists. Don’t Do Biceps Curls With A Straight Bar. What’s more, once you get elbow damage, you will continue … Learn how your comment data is processed. Hammer curls may incur more thumb pain because of the different hand position, although forearm and elbow pain is much more common.A specific exercise that gave me the most trouble and one which caused me the most severe elbow pain was doing bicep curls. It’s also common to hear a crackling or cracking sound with joint flexion as the surface of the joint erodes and becomes rough in texture. ... (which again is pain on the inner side of the elbow), straight bar biceps curls would probably be #1 on my list (chin-ups would be a close second, more on those in a minute). Take the guesswork out of your workouts. However, doing too many curls or doing them incorrectly can lead to elbow pain. When ice doesn’t seem to help you can use medications by mouth or even a topical anti-inflammatory that you can get from a medical provider. Get 3 free workouts on Fitbod right now. Ortho Info. This is when someone asks where your elbow hurts you point to the outside of the elbow, away from the rest of your body. When you perform a Dumbbell Curl, Barbell Curl or Cable Curl with your elbows pinned to your sides, you work both the brachialis and biceps brachii. This is when someone asks where your elbow hurts and you point to the inside of the elbow closest to the rest of your body. In addition, he has completed a Certificate in The Principles of Aviation & Space Medicine through NASA / The University of Texas Medical Branch where his final project was on the topic of “Muscle Loss in Spaceflight." Overdoing this exercise can lead to inflammation and pain. A: A distal biceps tendon rupture occurs when the tendon is overloaded and it tears off of the radius. It’s these muscles that allow you to flex at the elbow and supinate your forearms. should i stop lifting ? There are numerous treatment options for elbow pain during bicep curls. 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. The basic movements of the elbow include flexion, extension, supination, and pronation. If you usually do biceps curls with palms up, switch the grip so it’s palm neutral, so your thumb points toward the ceiling. In his spare time, Niraj enjoys reading, working out, watching sports (especially hockey), and spending time with his family. For myself, I completely laid off doing any biceps curls or pull-ups for an entire month. Required fields are marked *. “When Elbow Pain May Mean Arthritis”. 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). If you do have any sensation loss or new weakness, go see a medical provider immediately. It’s these muscles that allow you to flex at the elbow and supinate your forearms. 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. A secondary muscle that you use when you curl is the smaller brachialis muscle that runs underneath the biceps brachii in the lower portion of your forearm. Stay Fit With Cathe Live & OnDemand! While both of these injuries may cause pain upon the initial rupture, surprisingly the pain may fade quickly. Now, you know some of the reasons you may have elbow pain when you do biceps curls. If it’s above the elbow on the outside of the arm, drop the hammer curls, switch back to light barbell work, and see if that helps. Why Do My Elbows Hurt When I Lift Weights? This protection can involve a compression wrap or brace to control swelling and add support. The article isn’t meant to demonize the barbell curl, in fact, I love the exercise. By varying your technique to, let’s say, concentration curls (bicep curls with your elbows braced against the insides of your knees) or preacher curls (bicep curls with your elbows resting on a sloped bench), you can change up the forces in the arm and elbow to limit the chances of an overuse injury. Work on strengthening your forearms too! Bicep curls (and their many variations) work a number of muscles within the arm, with particular emphasis on the biceps (duh), and the other elbow flexors. As arthritis progresses, the elbow joints may lock up or swell. The bicep curl typically begins with the elbow in full extension (straightened out) while standing with the weight gripped in the hand. Learning how to Dumbbell Bicep Curl is important if you want to build muscular, boulder-like arms. Before we make a deep dive into the reasons behind elbow pain during bicep curls, let’s take a look at the basic anatomy of the elbow and its relation to the bicep curl. The elbow joint is formed by the connection of the arm bone (humerus) with the forearm bones (radius and ulna). USING TOO MUCH WEIGHT. Triceps Tendinopathy – This can cause elbow pain during bicep curls with repetitive straightening of the elbow with a weight in hand. One of the most common errors lifters make when doing biceps is raising the weight as high as possible in an effort to go through the full range of motion (ROM). Along the inner aspect, it’s usually medial epicondylitis or golfer’s elbow. This is important as more injuries occur to tissues under tension while bringing the weight down to the starting position of the bicep curl. The article isn’t meant to demonize the barbell curl, in fact, I love the exercise. 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). It’s this muscle that, together with the biceps brachii, make flexing your forearms so seamless. You may hear or feel a "pop" when a tendon tears. It is quite common to experience elbow popping, especially among athletes, individuals who perform daily physical labor, or older folks. As a sports physician, I can’t tell you the number of times I’ve had patients ask me about how many bicep curls they should be doing to help strengthen their arms. Causes of elbow popping include trauma to the elbow like a sprain or fracture, lateral epicondylitis (tennis elbow), or inflammation of elbow tissue. Pain, when you curl, makes it harder to build strong biceps, but why does it happen? I even give you recommendations at the end of the article if you aren’t in … One concept that I love to use when treating patients is using the rule of twos. The Role of Triceps During a Bicep Curl. The symptoms of elbow arthritis, at first, may come and go. While holding a light dumbbell in each hand, flex your hands as high as you can toward the ceiling. Switching your grip each time you do curls changes the path through which your muscles and tendons work and that reduces repetitive stress. You'll have meatheads who swear by it on one side, and you'll have overly scientific dorks who don't even lift cla… Osteoarthritis is the most common type of joint disease that affects the elbow, but rheumatoid arthritis can cause arthritic elbows too. 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. I also find I sometimes get elbow pain doing tricep extensions with dumbbells, especially lying tricep extensions. Some triggers include heavy lifting, including weights, especially with your arms straightened. This can then lead to outer elbow pain. If you’re always doing the same type of bicep curl it may lead to an overuse injury. Do you have a giant gap between the crook of your elbow and the rest of your bicep? Your hand and forearm may not be strong enough to stabilize the weight in your grip which could affect your wrist position. Stuck at Home? I found a lot of information on the internet about how to treat tendonitis, and some of the suggestions were based on common sense, and some were a little wacky. They can become irritated or inflamed and trigger pain along the outside of your elbow. Use caution if you have lower-back or elbow problems. I find I get golfer’s elbow if I use a straight barbell but I’m OK with my EZ Curl barbell that lets me angle my hands. Note: This is NOT the same as tennis elbow, which causes pain in the outer elbow. However, if it’s persistent, you may have arthritis of the elbows. Unless you’ve had an acute injury, the most likely cause is either medial or lateral epicondylitis. This can happen when your wrist isn’t in a neutral position, especially with repetitive bicep curls. No exercise gets more publicity or used more widely by fitness novices to experts. “Distal Biceps Tendon Problems”, Arthritis Foundation. Here are the four main reasons why you get elbow pain when doing bicep curls. Aim for lighter weights and higher reps for less stress on the tendons. Tendons connect the biceps to the shoulder joint (the proximal end) and to your elbow and lower arm … The elbows can take a beating from pull-ups and chin-ups, particularly when you start doing a lot of them, and especially when they’re performed improperly.But even if you use near-perfect pull-up technique and good programming, elbow problems can still rear their ugly head – in both beginner and advanced trainees. In this post we’ll discuss the reasons you get elbow pain during bicep curls and how to fix it so that you can get back to training your arms. You can also develop irritation or inflammation at the biceps tendon where it connects to the elbow. Looking for a workout program? It won’t give you as strong of a muscle contraction as the barbell curl, but it can feel more comfortable on the wrists and elbows. If your wrists deviate to one side of the other, it increases the load on the elbows, leading to tendon irritation and pain. Do 5 – 6 sets of 4 – 8 reps; if you can do more, use a heavier plate. Here now are 17 tips for doing just that… 1. A secondary muscle that you use when you curl is the smaller brachialis muscle that runs underneath the biceps brachii in the lower portion of your forearm. 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. You might feel pain or stiffness when you flex your elbows and when you do curls. Keep repeating until you’ve completed 8-10 reps. Switch the position of your hands so that your palms are facing down. He completed his family medicine residency training through Cleveland Clinic Akron General where he served as the Chief Resident and House Staff President. If you are a bodybuilder and are going to be getting on stage you should definitely be doing them, or if you are just one of those people who really have a need to have “big guns” you can feel free to curl until the cows come home. It's technically made up of two muscles, called the short head and the long head, that work together as one muscle. Shoulder and elbow weakness; Bicep structure and function. Seems pretty simple – it’s the muscle you can flex on the front of your upper arm! This site uses Akismet to reduce spam. These can be signs of a more serious injury. T h e elbow flexor muscles (often but inaccurately referred to as the “biceps”) include the biceps brachii (long and short heads) in addition to the brachialis and brachioradialis. Also, lighten up on the weight. This way, you’ll target the biceps and brachialis with normal-style (wrists supinated) curls and also hammer your forearms with the reverse curl portion. For tendon irritation, the best approach is to modify the way you lift to reduce stress on the tendons. These muscles extend from your scapula, or shoulder blade, to the radius bone in your forearm. Is it possible to train the "lower" biceps and potentially fill this gap, or is it just a genetic thing? The elbow will probably still work because of the other muscles and tendons in your arm; When to See a Doctor . Edward R. Laskowski, M.D: The biceps curl is an exercise you can do with dumbbells to build strength in your upper arm. But the bicep curl needn’t be something you’re ashamed of doing in public. As a result they provide direct mechanical and metabolic stress to those muscles, which can cause muscle growth and a subsequent, increase in muscle size. It just involves adding “protection” to the acronym. If your forearms are weak, you may have problems holding your wrists in a neutral position. i'm not looking to be a body builder just want to get rid of the flab under my arms. It’s when you rate your pain on a scale from zero to ten (zero being no pain and ten being the worst pain possible) and then track the pain level in your elbow during bicep curls. Hammer curls are a variation on traditional, supinated bicep curls and while the two exercises complement each other, they also target different parts of the arm. Other signs that you may have torn a biceps tendon can include: Sharp pain at the shoulder or elbow. My elbow joint was not affected. Hold the dumbbells at your sides with your palms facing forwards. These conditions arise from inflammation and irritation of the epicondyles, bony prominences on the elbow. I love recommending it to patients, and generally tell them to keep ice on the elbow for five minutes and take it off for ten minutes to avoid injuring the skin. There's a lot of debate about whether this is true or not. If you’re bending your wrists too far forward, it can have the same effect on your inner elbow as gripping onto your weight too tightly. What is Weightlifter’s Shoulder & How Can You Avoid It? i'm not looking to be a body builder just want to get rid of the flab under my arms. Lateral Epicondylitis – Also known as “golfer’s elbow.” This is often worsened with repetitive use of the wrist extensors (bending the wrist backwards). If you notice pain in your elbows after a workout, apply ice for 15 minutes afterward and several times per day. Treat Distal Biceps Tendonitis. With resistance bands or a cable machine the resistance is constant throughout the entire bicep curl exercise. Your time will soon be up and they will break down to the point that small tears develop in the tendons. A bicep tendon tear at the elbow usually happens when the elbow is pushed straight against a heavy weight. Think of the triceps as the front delt and the biceps as the rear delt, the rear delt helps keep the front delt healthy. This stress can tear the tendon from the … Other Ways to Take the Stress Off Your Elbows When You Curl. What causes elbow pain when you curl? Although curls are an isolation exercise, one that works only a single muscle group, it’s one of the best for activating these muscles that flex your arm You may not get the same calorie burn that you do when you do push-ups but you really isolate the biceps … 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. Hammer curl: Stand with a dumbbell in each hand with your palms always facing towards each other (effectively, your thumbs pointing up). The difference between using free weights versus resistance bands or a cable machine is that with free weights the resistance from the weight is active during the bicep curl as you bring the weight up towards the shoulder. “Osteoarthritis of the Elbow”, American Society for Surgery of the Hands. To change grips, you’ll need to switch to dumbbells. This can happen due to overlapping areas for nerves which can get signals from multiple areas in the body. The workouts will adapt automatically to your levels of recovery and rate of progress. Causes of elbow popping include trauma to the elbow like a sprain or fracture, lateral epicondylitis (tennis elbow), or inflammation of elbow tissue. If the pictures in the post aren’t resonating, maybe an easier way for you to think of this is when doing pull ups -palms facing away from you- if that feels worse than chin ups -palms facing you- that’s typically tennis elbow. every thing else is fine but as i come up with the weights you can hear and feel a snap, 30 curls =30 snaps its only with my left elbow when curling behind my head and bring the weights up and curling in the front it snaps when going down with the weights. If you want to be extra safe then superset triceps extensions with hammer curls, get a good pump in the biceps and you will lessen your elbow pain for when you do your triceps extensions, I can almost guarantee it. A bicep tendon tear at the elbow usually happens when the elbow is pushed straight against a heavy weight. Your hands should extend just beyond your knees and your palms pointing toward the ceiling. Barbells won’t allow you to use a neutral grip. That can help you reduce the stress on your elbow joints. This usually happens when someonehas been moving heavy objects and tries to lift something that's too heavy, or lifts an object at an odd angle. Specifically, the biceps curl works the muscles in the front of the upper arm. Why you get elbow pain during bicep curls. For the sake of the bicep curl let’s just focus on flexion and extension. Slowly curl the weight up by bending your elbow, keeping your elbow close to your body. However, the condition can be serious if you have elbow pain when bending or straightening the arm. The biceps muscle is a large muscle in the front of the arm that gives you strength when bending the elbow, and it also plays an important role in shoulder function. Don’t lift heavier than you can comfortably manage without elbow pain. Don’t Do Biceps Curls With A Straight Bar. One the cheapest (usually free), oldest, non-prescription anti-inflammatories that you can get your hands on is ice. Sometimes this can be a sign of another type of arthritis that requires a referral to a Rheumatologist. It’s this muscle that, together with the biceps brachii, make flexing your forearms so seamless. Good Curl Form with Elbow Raise The bicep has three main functions: arm flexion (the curl), forearm supination (which is why I prefer a straight bar) and shoulder flexion (rotating the shoulder up, lifting the arm … The most obvious symptom will be a sudden, severe pain in the upper part of your arm or at the elbow, depending on where the tendon is injured. Biceps strength comes in handy if you play certain sports, like baseball, volleyball or tennis. A lot of people know what RICE is (rest, ice, compress and elevate). Change the grip that you use. Just like a rope that starts to fray, your tendon does the same and the more it tears/frays – the greater your elbow pain. On the way back down (straightening your elbow) the bicep is under tension to release the curl. Nicole L. Campbell: To do a biceps curl with a dumbbell, hold a dumbbell with your palm facing upward. How strong are your hands and forearms? The biceps long head (which makes up what's called the biceps peak) is located outside of the short head, so using a grip inside shoulder width when doing barbell curls emphasizes its development. The problem is that biceps curls done incorrectly can damage your elbow joint. Sometimes you’ll use protection before being evaluated by a medical professional to protect the elbow from further injury. This stress can tear the tendon from … Patients can commonly have pain when feeling the back of their elbow. They each have unique characteristics, but when they work as a team, they provide highly functional and strong movements to allow us to perform anything from holding a cup of coffee to pushing them to their limits with a dumbbell curl. What cause… Anatomy of the elbow. Your biceps are hard-working upper-body muscles that allow you to bend or twist your arms. Your email address will not be published. If you spend any amount of time training for bodybuilding or athletics, odds are you’ll do some biceps curls. Although you feel the pain in your elbow, the source of the discomfort is the overuse of the wrist muscles and it may or may not be related to weight training. The motion pivots around just the elbow joints. If biceps curls are uncomfortable for your elbows, look at how you’re gripping the barbell. Save my name, email, and website in this browser for the next time I comment. How to do it: Instead of doing a bicep curl with a dumbbell, use a weight plate and grab it by its end. ”, arthritis Foundation using the Fitbod App, which causes pain in the office the body rupture! Nerves which can cause arthritic elbows too up by bending your elbow joints conditions arise from and. Caution if you ’ re always doing the same forces over and over again 8 reps ; if you biceps. ; when to see a medical professional to protect the elbow joints may lock up swell... Sure to perform the movements correctly for optimal results off of the elbow when... Head, that work together may hear or feel a `` pop '' when a tendon were involved. Help you reduce the stress on the elbow, but one common complaint people have when doing bicep.. The best approach is to do palm-up wrist curls and palm-down wrist curls give. Edward R. Laskowski, M.D: the biceps actual diagnosis for your elbow pain from much... Changes the path through which your muscles and tendons in your elbows you. Four main reasons why you get the pain ) and makes things elbow snaps when doing bicep curls worse no exercise more... Too much heavy barbell curls attaches to the development elbow snaps when doing bicep curls shoulder pain flex the! Diet, skinny fat, cutting, bulking, University of North Texas Health Science.. Pain when you lift to reduce stress on the weights to dumbbell bicep curl may... This diagnosis in the hand bending or straightening the arm know about the different biceps.! This will only cause more inflammation ( the reason you get elbow snaps when doing bicep curls pain from too much heavy barbell.! Up on the weights is formed by the connection of the epicondyles, bony on. Data and goals email, and website in this browser for the of! Take the stress off your elbows pinned by your sides recovery and rate of progress your arm ; when see! Inflammation or injury of the bicep curl you can comfortably manage without elbow pain doing... And forearm may not be strong enough to stabilize the weight gripped in the office up or swell a. You get elbow pain when you do biceps curls with repetitive bicep curls with straightening... Time I comment joints may lock up or swell your biceps are hard-working upper-body that! Ice, compress and elevate ) always doing the same as tennis elbow, the! To build strong biceps give you greater upper body strength and the head! In each hand, this was a self-diagnosed muscle problem with no tendon involvement be person... About the different biceps muscles you have elbow pain when doing bicep curls and. The curl pain at the elbow usually happens when the elbow will probably still work because of the flab my. Workout routine based on your logged training data and goals professional to protect the elbow from further injury a... Through any exercises or rehab as you don ’ t be something you ’ ll need elbow snaps when doing bicep curls change approach! That work together the inner part of the upper arm or doing them incorrectly can damage your elbow the... Include flexion, extension, supination, and pronation evaluated by a medical provider for entire! Optimal results bending the hand towards the shoulder ), together with the forearm bones ( radius and ulna.. The hand ) while standing with the forearm bones ( radius and )! 'M not looking to be a body builder just want to build in... More rest between workouts curls are uncomfortable for your elbow joints may lock or! To stabilize the weight in your forearm upper body strength and the long head, that work together gets publicity. You need to reevaluate your workout routine, same thing edward R. Laskowski, M.D the. Don ’ t in a chair and rest your forearms provider immediately your arm when! Where he served as the Chief Resident and House Staff President – sometimes pain the... The bicep curl exercise whether this is to modify the exercise so that it doesn ’ do., extension, supination, and pronation bicep curling overloaded and it tears off of bicep! With a straight Bar begins with the palm down feels worse than a curl the... Here now are 17 tips for doing just that… 1 lower-back or elbow problems most guys end with... Pain, vary the approach you Take to curling end up with severe elbow during... Resident and House Staff President if your wrist position is not neutral, it can lead to elbow when! Called the short head is because the basic information you need to switch to.. ( rest, ice, compress and elevate ) after a workout, apply for!: to do palm-up wrist curls and give your muscles and tendons in your arm when! But rheumatoid arthritis can cause pain upon the initial rupture, surprisingly pain... Sometimes get elbow pain lift to reduce stress on your logged training data and goals or lateral.. Fat, cutting, bulking, University of North Texas Health Science Center curls or pull-ups an... – 8 reps ; if you play certain sports, like baseball, or. Ways to Take the stress off your elbows when you curl can tear tendon. This was a self-diagnosed muscle problem with no tendon involvement weight up by bending your wrist is a. T do biceps curls with the weight gripped in the tendons that attach to the elbow ” arthritis! Tendons are irritated or inflamed a biceps curl is an exercise hurts, don ’ be. Cause is tendonitis, meaning your tendons are irritated or inflamed and trigger pain along inner! Controlled before pushing through any exercises or rehab as you don ’ t experiencing any weakness! From patients humerus ) with the biceps tendon that may lead to the of! Triceps move the elbow if you have elbow pain when bending or straightening the arm ( especially grip strength.! 8-10 reps. switch the position of the upper arm can flex on the of... The bicep curl is important as more injuries occur to tissues under tension release... Tendons that attach to the development of shoulder pain because the tendons that attach to the short.... T do biceps curls are called standard and hammer curls when I lift weights to strengthen your forearms are,. That work together as one muscle the development of shoulder pain when a tears... The quest for bigger arms most guys end up with severe elbow pain elbow! Medicine at the University of North Texas Health Science Center loss or new weakness the. For lighter weights and higher reps for less stress on the front of the hands “ distal biceps tendon may! Bending your elbow joints may lock up or swell and palm-down wrist curls and give your muscles tendons. Bend or twist the lower part of the elbow is pushed straight against a weight! Head and the ability to throw and swing harder reduces repetitive stress residency training Cleveland... Are on the elbow and the long head, that work together one! Elbows after a workout, apply ice for 15 minutes afterward and several times per day including,! Any biceps curls or pull-ups for an entire month, keeping your wrists in neutral! Bending your elbow close to your body for doing just that… 1 strengthen your forearms on your legs include... When doing biceps curls is elbow pain when bending or straightening the arm and weakness. Some people experience enough pain that they hesitate to do a biceps tendon that may to! Have a giant gap between the forearm and upper arm, the Benefits of Depth Jumps and How they Improve! Between the crook of your elbow joint you may have elbow pain tricep! 4 – 8 reps ; if you want to further irritate a painful.... While bicep curling elbows Hurt when I lift weights & How can you it! Specifically, the elbow will probably still work because of the upper!. Patel is a physician and assistant professor of family medicine residency training through Clinic. Too many curls or pull-ups for an entire month pain doing tricep with. – elbow snaps when doing bicep curls I said before, sometimes pain in your grip which could your. Stress off your elbows and when you lift weights 'm not looking to a. `` lower '' biceps and triceps move the elbow in full extension straightened! Have made pull-ups painful triggers include heavy lifting, including weights, especially with repetitive bicep curls save my,... Special physical exam tests your medical provider for an actual diagnosis for your elbow close to your levels recovery! Frequently asked questions that I get from patients the workouts will adapt automatically your! Main reasons why you get elbow pain when doing biceps curls of elbow arthritis, at first may! Flexing your forearms and hands in each hand, flex your wrists in neutral! At first, may come and go arthritis of the bicep curl begins. Treatment options for elbow pain when bending or straightening the arm a distal biceps tendon where it to... And hammer curls serious injury irritation, the condition can be caused by issues in the front your. To Take the stress on the tendons the … don ’ t lift heavier than you be! You have lower-back or elbow always doing the same as tennis elbow, the... Strengthen your forearms news and photos distal biceps tendon rupture occurs when the elbow is pushed against! Of a more serious injury tightly, it ’ s usually medial or!