With such a narrow grip, it takes practice to keep the bar in balance as you raise and lower it. If you move your entire arm, you get help from other muscles. The proper grip width for a straight bar curl should be at about shoulder width apart. It is important to incorporate these exercises into your routine to help strengthen your wrists and prevent future wrist pains. Same thing holds true if you go too narrow of a grip on the barbell. Why Does My Wrist Hurt During Shoulder Press? The form collects name and email so that we can add you to our newsletter list for project updates. Your forearm workout should include a standing barbell wrist curl (or seated variation)  in combination with the reverse wrist curl  (also called wrist extension) to ensure equal development of the wrist flexor and wrist extensor muscles. The most common cause of your wrist hurting during bicep curls is due to improper wrist positioning. Therefore, stick with dumbbell wrist curls or utilize both techniques to strengthen your wrists. This will ensure no torque is transmitting through your forearm and wrist. I started my fitness journey 10 years ago which led me to pursue my Doctoral Degree in Physical Therapy. Attach it to the standard barbell wrist curls for a real forearm thrashing. Copyright © 2014-2020 BodybuildingWizard. Why Does My Elbow Hurt After Arm Wrestling? I recommend trying these out, especially if your wrist are hurting during bicep curls. Wrist curls make for a great finisher whether done after biceps curls, heavy back training, or after working any muscle group for that matter. … When the wrist is in extreme flexion/extension it causes the small bones of the wrist to be under a lot of pressure. If you go too wide (several inches or more outside shoulder width) or too narrow (several inches or more inside shoulder width), you’ll place your wrists into an awkward, unnatural position that will greatly increases the chances of wrist and forearm pain. This will take the impact out of the wrist joint. I know how frustrating it can be when your wrist pain is limiting your daily life or workouts. Alright so recently I switched from doing dumbell bicep curls to barbell curls because for some reason I like barbell curls much better. That is why it is crucial to protect the wrists while weightlifting, especially if you want to continue lifting long term. So the finger extensor bands are a great way to help strength the forearm extensors and fix this imbalance. Bodybuilding Wizard will make your dream body your reality. You are free to move in multiple planes of motion when using the dumbbell. Try these other great forearm exercises. If you go to a popular gym you will see some guys putting on wrist wraps before performing a heavy set of bicep curls or bench press. The fatgripz will increase your grip strength and improve your wrist stability. Moving only your wrist, curl the weight upward until your forearm is fully contracted. Some of the best ways to strengthen your wrist are with a simple forearm grip kit. While keeping both arms completely stationary, flex your wrists to lift the bar up in a short range of motion (only a few inches) so that at the top your palms face the ceiling. The barbell can put extra stress on the wrists while doing movements such as the bicep curl and shoulder press. The wrist curl exercise the muscles on … You can have all the upper body strength in the world, but if your hands and forearms aren’t strong enough to deliver that strength to the baseball bat, tennis racket, hockey stick, barbell, or whatever else you’re trying to move, it’s not worth very much. This site uses cookies: By using this site you agree to the use of cookies for analytics, personalized content and ads. The wrist are placed in either extreme flexion or extreme extension which causes stress/inflammation to the wrist joint. Sitting on a bench, grab a barbell with your palms facing up and your hands shoulder-width apart. Should I Wear Wrist Support When Lifting? This often can be avoided with proper wrist positioning during movements like the bicep curl. Especially if you suffer from wrist pain while lifting weights. Stand while holding a straight barbell in front of your thighs with... Muscles Involved in Standing Barbell Wrist Curl. Rest your forearms on your thighs, and allow your wrists to hang over your knees. Below are three barbell curl alternatives that can be done to vary programming, challenge lifters, and more. Phytochemicals: Types, Food Sources and Health Benefits, The Concept of Nitrogen Balance: Anabolism and Catabolism, Fish Oil and Bodybuilding: The Real Truth, Hollow body hold position: Proper form, mistakes, variations, Chia seeds – superseed for endurance running and strength training. By Jeff Cavaliere MSPT, CSCS • August 7th, 2015. The wrist curl exercise the muscles on the front of the forearm. However, I do think that for bicep curls you should stick to mostly dumbbells. Grip strength is vital in certain sports – tennis, softball, and rock climbing, for example. Barbell Curls. Points to remember. Wrist wraps can actually be extremely helpful when doing heavy lifting movements. Also, I would switch to using dumbbells for the time being. Remember exert while you exert. The wrist wraps are good to have, and very useful to wear when performing heavy lifts. Our wrist curl standards are based on 37,000 lifts by Strength Level users. It is therefore an isolation exercise. When performing the bicep curl you want to have your wrists straight in line with your elbows. Pronated, or reverse, wrist curls build the wrist extensors, the muscles injured in tennis elbow. By maintaining a strong neutral grip you will avoid inflammation in the wrist joint due to repetitive stress. Moving your shoulders or elbows to help you lift the barbell is the biggest mistake. All rights reserved. On the other hand, dumbbell wrist curls allow you to focus on one wrist at a time. Often people like to alternate between a wide and narrow grip to put more emphasis on different parts of the biceps. Barbell Curl Alternatives. That is why dumbbells are ideal when doing bicep curls. 2. Stand while holding a straight barbell in front of your thighs with an underhand grip (palms facing forward), your arms extended toward the floor, and your wrists flat. Over the last few years, I have found that the majority of those who lift weights do not consider their wrist position. Powered by WordPress. Imagine how much we use our wrist/hands for tasks throughout the day. Programming Do 2-3 sets of 10-30 reps at the end of a training session 1-3 days/week. One of the most common complaints I get from those who lift weights is wrist pain. We are a group of bodybuilding enthusiast and this is our effort to have all the details about bodybuilding at a single website. Especially, if your grip is too wide or too narrow. Hi my name is John, or better known around these parts as The Muscle Master. This will help maintain a strong neutral position. Unlike the barbell which restricts most movements of the hands/wrists. The wrists are extremely important and often overlooked. Another common cause for wrist pain during bicep curls is using a barbell. Estimated Est. Another great product to add into your arsenal is a pair of fatgripz. Not pushups. At the starting point, the wrist should be bent back so … To perform a seated wrist curl, the lifter should be seated on a bench with knees bent and the forearm(s) resting on the thigh, or with forearms on a bench and hands hanging off the edge. When you return to the start position, allow the barbell to roll all the way down into your fingertips and then repeat. Read Time: 1 minute One of the most commonly injured joints in the gym is… The wrists. Checkout our privacy policy for the full story on how we protect and manage your submitted data! Make sure to put on the wrist wrap fairly tight so that your wrist is nice and supported. I do not recommend wearing them all the time, but for heavy lifts or movements that put a lot of pressure on the wrists. If neither of these helps, then I recommend purchasing a pair of wrist wraps and finger bands. Be careful if you’ve had wrist or elbow problems. Your thumbs may grip under or over the bar, depending on personal preference. These can be attached to dumbbells, barbells, and most other pieces of gym equipment. Use an open grip, with your thumbs on the same side of the bar as your fingers. Isolating the forearms, a standing barbell wrist curl is of great benefit to anyone carrying out lifting motions, either in the workplace or in competitive settings. Forearm exercises and hand strength training for building a strong grip are important components of a complete workout which are often overlooked. Poor wrist positioning can cause inflammation in the wrist joint due to the repetitive stress of lifting weights. The problem with the barbell curl is that your hands are stuck in one position with the barbell. Like I stated earlier the main reason your wrist hurts during bicep curls is due to poor wrist positioning. Wrist curls are performed by holding a barbell or two dumbbells with palms face up and curling the weight upwards using your wrists. I recommend switching to dumbbells for bicep curls, at-least until your pain goes away. While this is effective for bicep training, it does put a lot of pressure on the wrist joint. Direct forearm training is usually performed at the end of an upper-body or arm workout, but there’s no reason you can’t give them their own day if you want. Wherever a certain type of exercise is used in a workout, any one of the same type can be substituted. Hammer Curl. Movements such as bicep curls, bench press, shoulder press, and even handstands. Take your trusty barbell and employ a close supinated grip so your pinkies are almost touching. Main muscles: flexor carpi ulnaris, flexor carpi radialis and palmaris longus Here’s why this is likely happening. I recommend incorporating some direct wrist exercises into your weekly routine. This can cause injury to the wrists, because the wrist joint was not designed to withstand heavy loads. When you apply a wrist wrap, the wrist is held in a strong neutral position. I wanted to share my passion and knowledge so much that I decided to create this website to share all things related to your health, muscle, and fitness goals. I am going to be discussing why your wrist hurts during bicep curls, tips and products that can help, and ways to prevent wrist pain while bicep curling. However, wrist pain while shoulder pressing is another very common problem that I addressed in another article. The barbell wrist curl is an isolating exercise that strengthens the forearms and muscles within the hands while simultaneously improving flexibility. I advise all those who lift weights to maintain this strong neutral grip during exercises like the bicep curl. The palm should be facing up and the hand should be free to move completely up and down. This means you cannot let your wrist bend during the movement. Check out my article on wrist support while lifting. The wrist wrap can actually prevent your wrist from being placed in these harmful positions. Wrist pain while doing bicep curls is a very common issue. And guess what exercise gets the most wrist complaints? Barbell wrist curls allow you to strengthen both your wrists at the same time. Especially if you are going to be lifting weights long term. I highly recommend using a set of finger bands to work on your forearm extensors. Many people experience wrist pain while lifting weights, especially during exercises like bicep curls, bench press, and even shoulder press. Antagonists: extensor carpi ulnaris, extensor digitorum. However, the image on the right is with a strong neutral grip. All these movements put a lot of stress on the wrists, especially with improper form. So you do not want to neglect your wrist, and it is important to protect them when lifting heavy weights. Listed above are my top wrist wraps to wear when lifting heavy weights. All these products will strengthen your wrist, and prevent future injuries. Wrist curl strength standards help you to compare your one-rep max lift with other lifters at your bodyweight. Poor wrist positioning can cause inflammation in the wrist joint due to the repetitive stress of lifting weights. One advantage of a thumbless (thumbs under the bar) grip is that it allows you to lower the bar farther, increasing the range of motion. The wrist curl is great for strengthening your wrist muscles. The barbell wrist curl or any variation of the wrist curl makes for a great addition to any training routine. Behind the Back Standing Barbell Wrist Curl. The wrist curl should be combined with the complementary wrist extensor exercise, which works the arm’s opposing muscles, in … Maintaining strong functional wrist are a must! So the reason wrist wraps are helpful is that they prevent your wrist from going into these extreme ranges. Since forearm growth comes slowly to some people, the sooner you get started working on it the better. Wrist Curl Homepage Exercise Profile Primary Muscle Group(s): Forearms Secondary Muscle Group(s): Biceps Exercise Instructions 1.While seated on a bench, take a barbell and rest it your arms on your knees or on the bench. Supinated wrist curls build the forearm flexors and are important accessory exercise to biceps curls. Claim that bench again and sit down with knees at 90 degrees. However, most do not realize that poor wrist positioning is causing their wrist to hurt during movements like the bicep curl.