Here are some exercises to correct wrist and arm pain.

Wrist and Forearm Pain with Curls Exercise

Wrist and forearm pain is a standard complaint among lifters. Many people who lift weights will feel pain on the inside of their wrists that can often times travel down the inside portion of their forearm. This happens most often when the weight lifted is towards the heavier end of your range. In this article, I am going to tell you what causes this problem and two ways to get around it so you can keep curling and training hard.

First, it’s important to know what causes the wrist and forearm pain when curling. This happens almost all the time when using a straight bar. The straight bar curl is restrictive to the traditional mobility that's preferred within the wrist. Compound this with the torque placed on the wrist when attempting to lift a weight that's too heavy for you (as is usually the case when curling) and you have a recipe for disaster.

Anatomically, the bones of your forearm are found out asymmetrically. The radius (or bone on the top side or more lateral side of your forearm) is longer than your ulna (or bone on the underside or more medial side of your forearm). Because of this length distance, the ulna has an additional cartilaginous disc that sits between its end and the first row of the carpal bones of the wrist. This disc, however, is usually the source of much pain.

When you look at the compensations that are made when curling you will see that as the weight becomes too challenging to lift with good form, you try to squeeze your elbows together to get some additional help from the chest and shoulders to get the barbell up. This places valgus stress on the elbows as well as a torque on the wrists. The combination of the supination with the load pushing your wrist into ulnar deviation will quickly compress the disc between the carpal bones and therefore the ulna.

This pinching feeling can cause an instantaneous pain or discomfort when curling, but also tend to radiate down the forearm if the pain lingers and or becomes more significant. In order to prevent this from occurring you either have to lighten the weight to one that you can handle without the compensations that I mentioned earlier or you have to do your barbell curls with an EZ curl bar.

The EZ curl bar allows you to put your wrists and forearms during a more neutral position instead of the fully supinated position. Those that have wrist and forearm pain that switch to the present bar will see an instantaneous improvement within the pain and discomfort that they're feeling. They often find that they can get back to curling without feeling the pain which allows them to get the amount of weight back to what they were curling before as they attempted to build bigger biceps.

In order to coach at your maximum you usually need to attempt to do your best to attenuate joint pain. If you train in pain you undoubtedly will be limited in just how much weight you can lift and just how big you can get as a result.

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