But, it can happen if you’re doing bicep curls frequently throughout your life. Osteoarthritis – This is also known as general “arthritis.” This is really rare to happen in the elbow since it’s not common to put weight through it repetitively, day in and day out, like the knee joint. Patients can commonly have pain when feeling the back of their elbow. Triceps Tendinopathy – This can cause elbow pain during bicep curls with repetitive straightening of the elbow with a weight in hand. There are certain special physical exam tests your medical provider can do to consider this diagnosis in the office. 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. This is when someone asks where your elbow hurts and you can’t point to one specific spot on the inside or outside.ĭistal 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. Here are the most common diagnoses for elbow pain when related to bicep curls: Don’t be that person that self-diagnoses themselves off an article on the internet. Remember to always consult a medical provider for an actual diagnosis for your elbow pain. 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. 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.
Bending your wrist forward can activate the flexor tendons that attach to the inner part of the elbow, which can cause pain. 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. NOT KEEPING YOUR WRIST IN A NEUTRAL POSITION WHEN CURLING Note: This is NOT the same as tennis elbow, which causes pain in the outer elbow.Ĥ. This is because the tendons attaches to the inner part of the elbow. 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. This can be a result of the structures in the arm and elbow undergoing the same forces over and over again.īy 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. If you’re always doing the same type of bicep curl it may lead to an overuse injury. NOT USING VARYING FORMS OF THE BICEP CURL As a result, it can lead to elbow pain while bicep curling.Ģ. If your wrist position is not neutral, it can displace the force into your forearm, which increases the load on the elbow. Your hand and forearm may not be strong enough to stabilize the weight in your grip which could affect your wrist position. Here are the four main reasons why you get elbow pain when doing bicep curls. The dumbbell biceps curl will take you far but once you’ve mastered it, adding the tweaks below to your repertoire will only enhance the benefits.Why you get elbow pain during bicep curls Select a weight that allows you to complete three sets of ten to 12 reps with good form, with the third set feeling difficult. For instance, if the struggle to get the weights to the top is too great, more often than not people start to swing their back to get a helping hand from momentum. As the biceps curl is an isolation movement, it’s vital to pick a weight that doesn’t force you to bring other muscles into the move.
That’s great, unless you pick a weight that’s so heavy it results in bad form, which isn’t going to help muscle development in the long run. Picking The Right WeightĪ lot of people in the gym want to look like their biceps can move mountains.
BICEP CURL FULL
Lower slowly under control, and squeeze your triceps slightly once you get to the bottom to ensure you’ve gone through a full range of movement. Give your biceps a slight squeeze at the top of the move to promote muscle growth. Maintaining this posture will ensure you’re using your biceps and only your biceps to curl the weights.īend at the elbows to initiate the lift, slowly bringing the dumbbells to your shoulders over a count of three seconds. Keep your elbows tight to your sides throughout, your chest and head up, and back straight.
Stand with your feet shoulder-width apart and a slight bend in your knees, holding a dumbbell in each hand by your thighs, palms facing away from you.
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