You Know That Forearm Pain You Get From Heavy Barbell Curls...

  1. -Dalla Hunga-
    BigVrunga's Avatar
    Join Date
    Nov 2002
    Location
    Somewhere between a 4x12 stack and a power rack...
    Age
    38
    Posts
    5,064
    Rep Power
    2682

    You Know That Forearm Pain You Get From Heavy Barbell Curls...


    ...right when you let go of the bar? I've had this ever since I started working out, and although I dont lift with straps anymore, and always try to stretch and train my forearms it persists.

    I think I found a way around it though:

    After your last rep, rack the bar, and keep your grip tight. Then, lean over the bar slightly. With your palms still pressed against the bar, uncurl your fingers slowly.

    Ive done this for the past few workouts, and even with heavy sets of 5, Im not experiencing any forearm pain.

    If I rack the bar and let go as I normally would, Ill get that shooting pain up my forearm, so the above release method certainly seems to be working.

    Give it a shot and post back if it worked or not!! Ive been trying to find a way to get back to heavier Olympic barbell curls for years...this seems to do the trick!

    BV

  2. Running with the Big Boys
    Board Sponsor
    crader's Avatar
    Stats
    5'3"  126 lbs.
    Join Date
    Jan 2007
    Age
    40
    Posts
    7,259
    Rep Power
    51552

    Do you have tendonitis?
  3. Registered User
    RedwolfWV's Avatar
    Stats
    5'10"  185 lbs.
    Join Date
    Dec 2005
    Location
    Puyallup, WA
    Age
    50
    Posts
    3,258
    Rep Power
    1985

    Thats kinda what this guy was talking about:

    Forearm Pain
    •   
       

  4. -Dalla Hunga-
    BigVrunga's Avatar
    Join Date
    Nov 2002
    Location
    Somewhere between a 4x12 stack and a power rack...
    Age
    38
    Posts
    5,064
    Rep Power
    2682

    Thats kinda what this guy was talking about:

    Forearm Pain
    Guess he figured it out too

    Crader - I dont have tendonitis, just always felt a pain in my forearms from releasing the straight bar too fast. It's a relatively common thing, from what I understand.

    BV
  5. Registered User
    RedwolfWV's Avatar
    Stats
    5'10"  185 lbs.
    Join Date
    Dec 2005
    Location
    Puyallup, WA
    Age
    50
    Posts
    3,258
    Rep Power
    1985

    Yea it tears me up. I'm going to try this next time I do curls. Thanks to both of you!
  6. Registered User
    celc5's Avatar
    Stats
    5'10"  195 lbs.
    Join Date
    Mar 2007
    Location
    Pittsburgh
    Age
    34
    Posts
    3,211
    Rep Power
    140358

    Good call BigV! I'm going to totally wing an explanation on this one. This scenario is VERY common when I have my post-op shoulder patients do isometrics for early strength/stability... I use a PUSH, PUSH, EASE OFF cadence, rather than push, push, stop (in accordance with your gradually releasing the bar rather than an abrupt release).

    I believe it has something to do with the Golgi Tendon Organ (GTO) or muscle spindle in the muscle fibers. In short, they play a role in monitoring muscle length (as in slack vs. stretched). I believe the receptors get "confused" a bit. The muscle contracts very powerfully but no muslce length is altered. The sudden release puts slack on the muscle and the receptors can't decide "where" the muscle is length wise. Maybe this contributes to a pain signal?

    I also believe that BB curls are pretty rough on the elbows, especially when we go too heavy. The forearm flexors (and sometimes the extensors) play a pretty hefty role in elbow stabilization. So now, you have tension on the insertion of the muscle for grip strength... AND tension of the origion of the muscle for elbow stability. This equals tension from BOTH directions without much muscle movement, again "confusing" the muscle receptors.

    My guess is that the slow release allows the receptors to "recalibrate" hence avoiding the pain signal.

    I've researched this concept many times for my patients but have always came up empty. This is by no means fact but moreso "celc logic" that I've used to explain this curious resonse to strong isometric contractions.
  7. -Dalla Hunga-
    BigVrunga's Avatar
    Join Date
    Nov 2002
    Location
    Somewhere between a 4x12 stack and a power rack...
    Age
    38
    Posts
    5,064
    Rep Power
    2682

    Thanks for the explaination Celc5! Makes total sense...
  8. Registered User
    Birdsizzle's Avatar
    Join Date
    Sep 2005
    Age
    29
    Posts
    62
    Rep Power
    140

    I feel this almost everytime I do straight bar, to the point where I rarely do it anymore. The thing is I feel this pain, to a lesse extent, through the whole range of motion during the lift. Its feels like it originating in the bones of the forearm.

    Like I said, its been so bothersome that I feel it keeps me from lifting the weights my muscles need to grow, so I simply no longer do straight bar curls during most bicep workouts.

    Instead recently I have been substituting straight bar cable curls. Relatively pain free but I also know I'm not getting the same workout I would be from true straight bar curls.

    I usually start my routine with camber bar curls and these are almost always pain free, even on the release, meaning I can go as heavy as I want or my muscles will allow for the desired rep range.

    I wonder if there will ever be complete relief allowing me to return to incorporating straight bar curls again.
  9. Registered User
    celc5's Avatar
    Stats
    5'10"  195 lbs.
    Join Date
    Mar 2007
    Location
    Pittsburgh
    Age
    34
    Posts
    3,211
    Rep Power
    140358

    Quote Originally Posted by Birdsizzle View Post
    I feel this almost everytime I do straight bar, to the point where I rarely do it anymore. The thing is I feel this pain, to a lesse extent, through the whole range of motion during the lift. Its feels like it originating in the bones of the forearm.

    Like I said, its been so bothersome that I feel it keeps me from lifting the weights my muscles need to grow, so I simply no longer do straight bar curls during most bicep workouts.

    Instead recently I have been substituting straight bar cable curls. Relatively pain free but I also know I'm not getting the same workout I would be from true straight bar curls.

    I usually start my routine with camber bar curls and these are almost always pain free, even on the release, meaning I can go as heavy as I want or my muscles will allow for the desired rep range.

    I wonder if there will ever be complete relief allowing me to return to incorporating straight bar curls again.
    I've been in your shoes before. I cut out the BB curls for a good 6 months or a year... almost to the point that I forgot about them I cycle them in and out when I change my routines and do not have this problem any longer.

    Seriously, there's like 5000 biceps exercises to choose from. IMO choosing a movement that causes pain is simply counterproductive.
  10. Registered User
    Gutterpump's Avatar
    Stats
    6'2"  225 lbs.
    Join Date
    Apr 2007
    Posts
    3,438
    Rep Power
    148155

    Almost all of the excercises I do are using the barbell these days, and this one causes me the same pain. Not shooting pain though, but the tight burning forearm pain.

    I've always attributed it to my forearms putting in a lot of work on heavier lifts (because of the flat grip), sortof what Celc5 was saying to a degree.

    I tend to like it though, it works my forearms/grip more, and I'm all about compound / power lifts lately.
  11. Registered User
    BIGG DOGG's Avatar
    Stats
    5'11"  212 lbs.
    Join Date
    Jul 2007
    Location
    CALIFORNIA
    Age
    29
    Posts
    525
    Rep Power
    349

    I Have The Same Problem... I Was Told By A Dr. It Was The Equivalent Of Shin Splints But In The Forarm...its Badd News... I Tried To Work Around It For A Few Months... It Got Worse... Do Different Work Outs For Bi's And Let It Heal... Its No Good To Dance Around A Medical Issue And Find Ways To Mask It... This Got So Bad I Was Unable To Wrap My Hands Around Any Bar... I now Try To Practice A Light Grip With Everything....
  12. Registered User
    celc5's Avatar
    Stats
    5'10"  195 lbs.
    Join Date
    Mar 2007
    Location
    Pittsburgh
    Age
    34
    Posts
    3,211
    Rep Power
    140358

    Quote Originally Posted by Gutterpump View Post
    Almost all of the excercises I do are using the barbell these days, and this one causes me the same pain. Not shooting pain though, but the tight burning forearm pain.

    I've always attributed it to my forearms putting in a lot of work on heavier lifts (because of the flat grip), sortof what Celc5 was saying to a degree.

    I tend to like it though, it works my forearms/grip more, and I'm all about compound / power lifts lately.
    If it's the muscle bellies of your forearms burning, I'd say no damage done. You're just workin hard
  13. Registered User
    jmh80's Avatar
    Stats
    5'10"  180 lbs.
    Join Date
    Mar 2004
    Location
    Beaumont, TX
    Age
    34
    Posts
    8,116
    Rep Power
    9663

    BigV,
    Stop jacking off so damn much.
  14. -Dalla Hunga-
    BigVrunga's Avatar
    Join Date
    Nov 2002
    Location
    Somewhere between a 4x12 stack and a power rack...
    Age
    38
    Posts
    5,064
    Rep Power
    2682

    BigV,
    Stop jacking off so damn much.

    Muhahahaha...never!!
  •   

      
     

Similar Forum Threads

  1. Replies: 1
    Last Post: 03-20-2013, 10:50 AM
  2. Offseason:Do you know how many calories you take in per day?
    By John Smeton in forum Nutrition / Health
    Replies: 6
    Last Post: 04-05-2008, 05:50 PM
  3. Replies: 1
    Last Post: 11-17-2007, 01:55 PM
  4. Don't you know that SyntheSIZE Matters?
    By dsade in forum Nutraplanet
    Replies: 27
    Last Post: 06-07-2007, 05:14 PM
  5. (NP)- Have I told you lately, that I love you?
    By motiv8er in forum Nutraplanet
    Replies: 9
    Last Post: 05-22-2007, 10:30 AM

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •  

Log in

Log in