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5 Tips To Eliminate Bicep Curl Wrist Pain & Forearm Pain

5 Tips To Eliminate Bicep Curl Wrist Pain & Forearm Pain


Hey guys, Sean Nalewanyj here of BodyTransformationTruth.com
and in today’s video I want to outline 5 simple tips that you can employ to eliminate wrist
and forearm pain during straight bar curls for your biceps. So straight bar curls have
always been considered as the sort of bread and butter of solid biceps training, but many
lifters do tend to end up with nagging wrist and forearm pain after performing heavy curls
over a period of several months or years. So here’s what you can do about it. Tip Number
1 is to lighten up the load. Now this tip is the most obvious one but if you’re going
overboard on total weight and aren’t performing your curls with proper textbook form at all
times, then obviously you’re going to run into problems eventually. So always make sure
that you’re using a weight that you can execute at least 5 perfect reps with by keeping your
elbows pinned at your sides at all times, your shoulders stationary, and your back relatively
straight, and using minimal to no momentum as you curl the weights up and down. Tip Number
2 is to align your wrists in a neutral or slightly extended position. When most people
perform their bicep curls, they end up flexing their wrist and their forearm at the same
time, and this places alot of undue stress on these areas that can definitely add up
over time. So from now on, make sure that your wrist remains either neutral or even
slightly extended whenever you execute any of your curling movements because this is
going to keep the majority of the tension on your biceps while taking the stress off
of your wrists and forearms at the same time. Tip Number 3 is don’t grip the bar too wide
or too narrow. The proper grip width for a straight bar curl should be about shoulder
width apart, so if you go too wide, so several inches or more outside shoulder width, or
too narrow, several inches or more inside shoulder width, you’re going to end up placing
your wrists into an awkward, unnatural position that will greatly increase the chances of
wrist and forearm pain. Tip Number 4 is to use an ez curl bar instead of a straight bar.
If you’ve employed the previous 3 tips that I just outlined and you’re still experiencing
a reasonable amount of pain, then this is going to be your next option. The ez curl
bar places your wrists at a slightly inward angle that puts less overall stress on your
wrists and forearms, however, do keep in mind that this particular wrist angle also slightly
reduces the tension on the biceps and instead it shifts some of the load onto your brachialis,
which is a separate muscle on the side of your arm between your biceps and your triceps.
And because of this, I would only recommend making this switch to the ez curl bar if you
can’t find any way to make your straight bar curls more comfortable. And Tip Number 5 is
to ditch the barbells altogether and use dumbbells instead. With dumbbells there’s virtually
no limit to the different grips and angles that you can place your wrists at, so go ahead
and try experimenting with some different variations until you find one that is most
comfortable for you, whether that means performing them with your palms up, performing them in
a twisting supinating fashion, or just using a pure hammer grip, but also keep in mind
that, like the ez curl bar, using a pure hammer style grip is also going to shift some of
stress off of your biceps and onto your brachialis. So to quickly recap the 5 tips that I just
outlined to help you eliminate wrist and forearm pain during bicep curls. Number 1, make sure
you’re using a weight that you can execute at least 5 reps with in perfect form. Number
2, keep your wrist at a neutral or slightly extended angle as you curl the weight up and
down. Number 3, always use a grip that is roughly shoulder width apart. Number 4, if
those 3 tips don’t solve the problem then use an ez curl bar instead of a straight bar.
And number 5, you can experiment with different grips and angles using dumbbells until you
find a variation that is most comfortable for you. So thanks for watching this video
lesson. I hope you found this information useful here today. If you did enjoy the video,
as always, please make sure to hit the LIKE button, leave a comment and subscribe to stay
up-to-date on future videos. Make sure to check out my complete step-by-step muscle
building and fat loss programs over at BodyTransformationTruth.com. The link for that is in the description box
below, and make sure to join the Facebook page for daily tips and updates. The link
for that is also in the description box. Talk to you again soon.

41 thoughts on “5 Tips To Eliminate Bicep Curl Wrist Pain & Forearm Pain”

  1. Do u have a tip for bench so I don't use my shoulders so much? I feel like it's difficult to hit my chest bc my shoulders do a lot of the lifting

  2. Cheers for the vid sean. Do you have any advice for recovering from a sprained wrist? I sprained my wrist over 2 months ago and it is painless for most movements but even with a wrist strap I still suffer from wrist pain when curling any weight heavier than 5 kgs. Thanks.

  3. Best fucking fitness channel on youtube, i just wish that you made more videos frequently.

  4. can you post a vid telling us how to calculate maintenance calories because so many people have different results and you 're the smartest one..

  5. Tip #6 : Get some wrist wraps and wrap the shit out of your wrists! Dont think this is a long term solution but it got rid of my wrist pain on the straight bar curl altogether.

  6. I do lot of weighted pull ups… The only grip where i feel minimum pain is neutral..I still get pain on the inside of elbow and forearms tends to give up first and causes pain.
    Why would u recommend the wrist position when doing pull ups??
    I do mostly wrist flexion to get most power but in the same time hurts my elbow..
    Any recommendations????

  7. I do lot of weighted pull ups… The only grip where i feel minimum pain is neutral..I still get pain on the inside of elbow and forearms tends to give up first and causes pain.
    Why would u recommend the wrist position when doing pull ups??
    I do mostly wrist flexion to get most power but in the same time hurts my elbow..
    Any recommendations????

  8. Greeting Sean and nice video as always
    What do you think about the Triceps bar?
     I used to see it at retail shops here in South Africa but did not know what it is until I saw some guys using it on YouTube.
    It looks easy on the wrist when doing bicep curls as well as triceps exercises. Have you ever used it before or its not worth the buy if you have EZ bar?

  9. I am only having pain in my left wrist while Bicep Curling & after watching your video,i can say that i was not moving my wrist much while curling which put a lot of stress on my wrist.I also got an other suggestion from a video of using wrist straps, which i am not using since i started doing gym.I have been doing since like 3 months.So,i guess wrist straps might prevent this pain or perhaps heal it…What's your take on that?

  10. the straight bar is a killer for my wrist dumbbells are the way to go imo, they cause absolutely zero pain on my wrists. As for the extended grip why do you recommend it ? shouldnt the wrist be placed in a neutral position ?

  11. Hey sean unfortunately for me and i am so frustrated to say that, i have a "weak" bone structure, that means i am prone to athritis. Every single exercise can hurt my bones, if i do it wrong. Every each of them. Hope none of u guys out there has the same thing as me. Anyway, i had been told that one should use wide & narrow grip  when doing bar curls. However, i always get an ez-bar and choose a shoulder width grip. That's what is keeping me out of pain. Do i target both bicep heads this way or not ? I also do hammer curls at the end of the workout (the regular ones, not the across the body) which target i think the outer head.

  12. I can't turn my wrist more that 90 degrees, that means i can do stuff like bicep curls. What do you think i could do to train biceps? At the moment i do stuff like hammer curls

  13. My right wrist hurts everytime I try to do supinate curls. But it doesn't hurt when I do hammer curls. This is fucking up my gains.

  14. Would you recommend using an Olympic barbell or a shorter EZ bar? I prefer the EZ bar for the wrist placement, but the weight feels too concentrated. I tried with 85 lbs yesterday with either a 45 lb Olympic barbell and 20 lbs on each side or a 15 lbs EZ bar and 35 lbs in each side and the EZ bar was better on the wrists, but the weight felt like an anchor whereas with the Olympic bar it felt better distributed and was definitely easier to lift.

  15. I'm pretty sure my pain is coming from doing inside grip barbell curls. But I've seen gains in the outsides of my biceps and don't want those to go away…any ideas?

  16. My inner forearm and wrist hurt. This pain has been around for 4-5 months now,I have just been avoiding it,it hurts even if I press my hand backwards. Any home remedies available?

  17. wrist pain since 3 months and resting period is like hell. I want to go gym again can you suggest me the alternative exercise for chest shoulder and back like hammer curls for biceps which I found very effective without wrist pain?

  18. lower the weight? lightweight? fuck this im not going to the gym to lift light ass weight i go there to fucking destroy my biceps and get that massive pump and get huge as fuck

  19. I switched to the EZ curl bar then to dumbells, but i still get this nerve wrecking ulnar pain as soon as i put the weight down… Please help!

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