Forearm pain during preacher curls

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  1. ClintCanada
    ClintCanada's Avatar

    Forearm pain during preacher curls


    When I do preacher curls with an e-z curl bar (wide/narrow grip doesn't matter) I get serious pain along most of the length of my forearms. The pain is on the inside of the forearm on side of your pinky finger (not sure if this is beside the radius or ulna). Anyways -- just wondering if anyone else has experienced this and what seems to cause it and what you've done -- have you quit preacher curls entirely ??

    Thanks


  2. Yeah I used to get CRAZY painful pumps in my forearms. I figured out that the NO I was using was causing it. When I got them i just had to relax and shake my hands out. Stretching them by extending your arm and putting your hand out as if to accept money, then using the opposite hand to gently push your fingertips down to the ground helped me lots.
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  3. yes i know exactly what you mean. mine are not the muscle being pumped, i liken it to shin splints when i run during track season. i believe it is the same thing because it doesnt feel like the muscle it hurting, but the actual bone itself. by the way it is the ulnar bone too that hurts me. sometimes when i do it i try to squeeze my grip real tight when i begin the curl and try not to move my wrists at all, meaning i keep them in the same position on the negative and the positive phase of the workout. sometimes though that doesnt even work and i just try and take a week or two off from doing that particular exercise.

  4. Be careful that you aren't developing some sort of tendonitis in your arm. If you are, you will have pain at the elbow in the bones to the sides. I developed a tear and didn't realize that was what it was and continued to workout. Took forever to get it to heal.

  5. Quote Originally Posted by firefighter2032 View Post
    Be careful that you aren't developing some sort of tendonitis in your arm. If you are, you will have pain at the elbow in the bones to the sides. I developed a tear and didn't realize that was what it was and continued to workout. Took forever to get it to heal.
    thats exactly what it sounds like, tendonitis. if i were u man, id hold on with the biceps exercises for a little while, take some ibuprofen to quell the inflamation and if it doesnt get better go see the doc. listen to firefighter, you don't wanna f*ck yourself up
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  6. I spent a long time doing rehab on arm. Cortisone shots, physical therapy, enough NSAIDs to kill a horse and then finally found Oratropin. They threatened surgery on more than occassion but I refused after reading so many horror stories.

    No need to push it too far now and screw yourself up for a year when you can take two weeks off now and spend the other 50 weeks working out.

    Btw...you may want to try hammer curls instead and try doing them while laying back on a bench at 45 degrees. I've found they don't aggravate my arm at all and still get a good burn/pump.
  7. ClintCanada
    ClintCanada's Avatar

    Thanks for all the input guys . . . some good food for thought -- I'm definitely going to take a couple weeks off, and may avoid the preachers altogether in the future -- stick with dumbells -- hammers, inclines, etc.

  8. If its forearm splints when you let go of the weight the pain spikes. Rumor to the cause of that is weak forearms and wrists.

  9. Also if you have long forearms it creates a strain on them because of the length the weight is held from the contracting bicep.

    One way to ease the strain is to get those metal wrist hook lifting straps. Hold the bar in the hook and wrap your thumb around the bar to keep it in place. It is easiest to keep the bar from slipping if you are doing standing barbell curls. The metal strip takes the strain off of the wrists and off of the last inch or so of forearm. It has the effect of shortening the length the weight "seems" to be held from the contracting bicep.

    The result is reduced forearm pain w/o reducing the weight used to curl.

  10. Quote Originally Posted by datBtrue View Post
    Also if you have long forearms it creates a strain on them because of the length the weight is held from the contracting bicep.

    One way to ease the strain is to get those metal wrist hook lifting straps. Hold the bar in the hook and wrap your thumb around the bar to keep it in place. It is easiest to keep the bar from slipping if you are doing standing barbell curls. The metal strip takes the strain off of the wrists and off of the last inch or so of forearm. It has the effect of shortening the length the weight "seems" to be held from the contracting bicep.

    The result is reduced forearm pain w/o reducing the weight used to curl.
    good idea! i've been using those hooks for heavy deads and shrugs because my grip fails before my working muscles do. i've been gripping the sh1t out of the barbell though when i'm doing heavy curls and i think that its causing the pain in my forearm i've been experiencing. i'm gonna give the hooks a try for curls

  11. Sounds like forarm splints. i had those as well. i just took a while off from curling with any sort of bar and stuck to dumbbells. but if you wanna give those hooks a try go for it. hope it works out for ya

  12. hooks while curling blah, how are you supposed to get massive forearms?

  13. Quote Originally Posted by ITHURTZ View Post
    hooks while curling blah, how are you supposed to get massive forearms?
    i don't think its forearm splints that i have. it feels more like tendonitis (description wise). my forearms and bis are plenty strong to move the weight. its more of an inner pain that can only be described as a tendon pain. i'm thinking just laying off bis will be better than anything.

  14. Quote Originally Posted by ITHURTZ View Post
    hooks while curling blah, how are you supposed to get massive forearms?
    Not from curls my man. Remember if you are in severe pain you can't really train.

  15. Quote Originally Posted by datBtrue View Post
    Not from curls my man. Remember if you are in severe pain you can't really train.
    lol i didnt even read that quote all the way. yea i don't do curls for my forearms to grow.

  16. Yea do hammers like he said, and I do believe it is a tendon this is a very common problem caused by curls. you get enough work on your bis when doing your back workout esp on rows and pullups that you should be ok to drop them for a little while, ive maintained size for over a month and havent done curls but once or twice because of this issue.

  17. What does your Grip Training work look like?

  18. Does it do it all the time when you preacher curl? It could be nothing, I have been doing wide grip barbell curls a lot lately instead and tried preachers the other day and it felt weird in my forearms, hurt a little but not too bad. Weird pain.

  19. Having the very same problem at this moment my self.It is very aggravating and seems in my case to become very bad when im doing heavy barbell work with biceps.everything posted here was informative enough to lead me to beileve my case is tendinitus.trhe reason is that the soreness seems to radiate from the conective tissue rather then the actually muscle fibers..my biceps will be healed from a good workout(and grow)only to still have this feeling deep in the arm.And ive wondered if i were over training but it cant be the case with me cuz everything is dialed in for me and im making good gains.I think i will try only doing my biceps excercises dumbell only...i do have long arms as well-not sure if that effects tendons with some movemens?

  20. Do preacher curls with dumbbells instead (one arm at a time).

    I had the same problem-- figured out its due to the angle at which you hold the e-z bar, forces unnatural rotation of the forearm during curls.

    Same reason shoulder press should never be done with a barbell-- unnatural rotation of the shoulder during military press is a very common cause of rotator cuff strain.

    Anything that locks your hands in a certain grip should be exchanged for dumbbells if possible. This also helps prevent underdevelopment of stabilizing muscles.

  21. Basically everything you said and you in the response is correct. I have the same problem as you, I get stronger and make gains but still have that dead achy pain deep in my arm... I feel like its bum. its my left arm, and even though it feels weak it always out preforms my right in bench, curls, etc. its quite odd. like he said, locking the hands in one position is bad for all your joints, and free flowing IE dumbells is always better for the joints... lack of forearm work is same as lack of stabilizers, using a barbell to your joints is the same as using certain curls to your forearms. Think, if you used a smith machine to do all your squats then went to free bar, you wouldnt be able to put out the same weight because of lack of stabilizer muscles. same with curls you isolate with the preacher to get bicepts strong and then other exercises hurt your forearms because they arent up to par. try doing more pull up, its a great bicept exercise and the many variations is better than just one type of curl, which is underhanded. mine have actually seemed to go away but do come back if I work bis too hard. Ive found preachers still cause this pain for me, and you can notice that your elbows are forced outwards during the contraction. This is because all the pressure aka the weight your moving is pushing on your forearms and joints, and the natural rotation has to support all that weight. weight is moved by muscles which are connected to tendons and ligaments and such which are connected to the skeletal structure supporting the weight. so when the motion of curling occurs, all the weight is being forces through those tendons, and magnified during the awkward motions that your forearms and elbows go through while making the motion. this puts alot more strain on those tendons in the forearm than they are made for, causing the stretching and pain in that area. this is the tendonitis (sp?) so pretty much, certain exercises cause strain. Find out which ones cause the pain, and which ones dont. Do the ones that dont. If they all hurt, stick with rows and pull ups. my bis grew 2.5 inches doing just those and very little curls. and there are plenty of other lifters who will tell you the same, that pullups plus your back exercises will give your bis plenty of work.

    Anyways if anyone else has anymore information about this, go ahead and post. lets try and make this a good source of information, as this is a fairly common problem as I have heard.

  22. Quote Originally Posted by ITHURTZ View Post
    If its forearm splints when you let go of the weight the pain spikes. Rumor to the cause of that is weak forearms and wrists.
    This sounds exactly like what I am experiencing. Its mostly with the the EZ bar during preacher curls. I feel I like the pain is really holding me back. Its a moderately bearable pain as I'm performing the exercise, but the second I put the weight down and release it feels like I was smacked in the unla with a sledgehammer. I've also read that having longer forearms can enhance the pain and as I'm 6'4 with proportional length arms it sucks.

    I really like the preacher curl with the EZ bar as I feel it really isolates the biceps, more so than most other bicep lifts. From what I've read the likely solution is taking it easy on the EZ bar preacher curls "no pun intended" and working out the forearms.

  23. Quote Originally Posted by leaver2000

    This sounds exactly like what I am experiencing. Its mostly with the the EZ bar during preacher curls. I feel I like the pain is really holding me back. Its a moderately bearable pain as I'm performing the exercise, but the second I put the weight down and release it feels like I was smacked in the unla with a sledgehammer. I've also read that having longer forearms can enhance the pain and as I'm 6'4 with proportional length arms it sucks.

    I really like the preacher curl with the EZ bar as I feel it really isolates the biceps, more so than most other bicep lifts. From what I've read the likely solution is taking it easy on the EZ bar preacher curls "no pun intended" and working out the forearms.
    Give them a break for 2 weeks. Do you do wide or narrow grip? I find narrow is better for less pain. And do wrist and fore arm exercises as you said. You may not even need them. You may just not give your fore arms time to recover. Once they recover once you may be good from then on.
    Log: http://anabolicminds.com/forum/workout-logs/226478-country-gets-huge.html#post3905023

  24. Quote Originally Posted by CountryLiftin View Post
    Give them a break for 2 weeks. Do you do wide or narrow grip? I find narrow is better for less pain. And do wrist and fore arm exercises as you said. You may not even need them. You may just not give your fore arms time to recover. Once they recover once you may be good from then on.
    I've done both narrow and wide grip, the pain is there either way. I've had this issue on and off for a little over a year. I found a EZ bar at my previous gym with a much smaller curve to it. It seemed to help having my palms almost facing up rather than at a 45 degree angle.

  25. Quote Originally Posted by leaver2000

    I've done both narrow and wide grip, the pain is there either way. I've had this issue on and off for a little over a year. I found a EZ bar at my previous gym with a much smaller curve to it. It seemed to help having my palms almost facing up rather than at a 45 degree angle.
    Hmmm okay. I know I was finally glad to shake this a while back I think I actually have an older post or two in here. I assume you tuck your elbows properly etc. I think another big issue is wrist orientation. Aka keep your wrists straight an don't "curl your wrists" so to speak.
    Log: http://anabolicminds.com/forum/workout-logs/226478-country-gets-huge.html#post3905023
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