Thursday, April 14, 2016

A Curl Variation for Better Biceps and Preventing Forearm Pain

A CURL VARIATION FOR BETTER BICEPS
AND FOR PREVENTING FOREARM and ELBOW PAIN

Last week’s article on Building Better Biceps drew a few questions about forearm pain when doing curls. I feel your pain- literally.

My forearm length is above average for my height and my wrists and elbows are smallish compared to hand and arm size. As a result I’m very familiar with forearm and wrist tenderness and pain.



We talked about “Lifters Elbow’ in a previous article. For causes and remedies you can re-read that article Lifters Elbow-What Causes It? How to Fix it.
Severe tendonitis can be painful (or at least extremely annoying) for weeks or even months.

One of the common causes of forearm pain is the fact that the upper arm muscles (mainly bicep and tricep) are usually considerably larger and more powerful than the muscles of the forearm. So to properly develop the muscles of the upper arm you often put a disproportionate amount of stress on the muscles of the forearm, leading to tendonitis. In most curling movements from full extension, the forearm is doing almost all the work for the bottom one-third of the lift. 

In addition to putting undue stress on the muscles of the forearm you are short -changing the biceps. Since the forearm is doing all the work in the bottom one-third of the lift you have built up considerable momentum by the time the bicep takes over. Momentum lessens the work the bicep has to do which lessens the results.

The next time you do bicep curls with a full range of motion pay close attention to which part of the arm exhausts first. It will almost always be the forearm.

Here’s one solution to reducing forearm pain and injury and still moving loads sufficient to stimulate growth in the biceps:

Seated Barbell Curl

This variation will allow you to use a heavier weight to sufficiently work the bicep and minimize the stress on the forearm muscles.


·        Set an adjustable bench with the back at 90 degrees to prevent any swinging to gain momentum
·        Start with a medium grip but vary the grip often (wide to narrow) to hit both the long head and short head of the bicep.
·        Keep your elbows pinned to your sides
·        Once you begin the set, don’t let the bar touch your knees. Keep the tension on the bicep throughout the set
·        Squeeze the bicep at the top
·        Then lower the bar slowly
·        You can use either a standard bar or EZ bar if you have wrist issues

You can also do the exercise with dumbbells for either regular dumbbell curls or Hammer curls for the Brachialis.

You still need to strengthen and build up the forearm muscles. Otherwise, you’ll continue to have issues in the future.

Try the exercises below either with dumbbell, straight bar, cable or EZ Bar variations:



http://www.bodybuilding.com/exercises/detail/view/name/palms-up-barbell-wrist-curl-over-a-bench

See other exercises for the forearm in the Calculatores/Resource tab at the top of the page.



15 comments:

  1. Way cool! Some extremely valid points! I appreciate you penning this post and also the rest of the site is also really
    good.

    ReplyDelete
  2. I haven't checked in here for some time because I
    thought it was getting boring, but the last few posts are
    great quality so I guess I will add you
    back to my daily bloglist. You deserve it friend :)

    ReplyDelete
  3. Hey just wanted to give you a brief heads up and let you know a few of the pictures aren't loading correctly.
    I'm not sure why but I think its a linking issue. I've tried it in two different internet browsers and both show the
    same outcome.

    ReplyDelete
  4. Hi there, simply become aware of your blog thru Google, and located that it's truly informative.
    I am gonna be careful for brussels. I will be grateful if you proceed this in future.
    Numerous other folks will likely be benefited from your writing.

    Cheers!

    ReplyDelete
  5. Heya i am for the first time here. I came across
    this board and I find It really useful & it helped
    me out a lot. I hope to give something back and help others like you helped me.

    ReplyDelete
  6. I am continuously searching online for tips that can benefit
    me. Thanks!

    ReplyDelete
  7. This paragraph is actually a good one it assists new internet users,
    who are wishing for blogging.

    ReplyDelete
  8. With havin so much content do you ever run into any issues of plagorism or copyright
    violation? My site has a lot of completely unique content I've either created myself or outsourced but it appears a lot of it is popping
    it up all over the internet without my authorization. Do you know any methods to
    help prevent content from being stolen? I'd
    genuinely appreciate it.

    ReplyDelete
  9. I?m amazed, I have to admit. Seldom do I come across a blog that?s equally educative and engaging,
    and without a doubt, you have hit the nail on the head.
    The problem is something which not enough folks are speaking
    intelligently about. I am very happy I found this in my search for something
    relating to this.

    ReplyDelete
  10. Aw, this was a very good post. Taking the time
    and actual effort to generate a great article... but what can I say...
    I procrastinate a whole lot and don't manage to
    get anything done.

    ReplyDelete
  11. As a Newbie, I am permanently searching online for articles that can aid me.
    Thank you

    ReplyDelete
  12. Hello, you used to write fantastic, but the last several posts
    have been kinda boring... I miss your tremendous writings.
    Past several posts are just a little out of track! come on!

    ReplyDelete
  13. I visited multiple blogs however the audio quality for audio songs existing at this web page
    is actually superb.

    ReplyDelete
  14. I think this is among the so much vital information for me.
    And i am satisfied studying your article. However
    want to statement on some common issues, The site style is wonderful, the articles is actually great : D.

    Just right task, cheers

    ReplyDelete
  15. We are a bunch of volunteers and opening a brand
    new scheme in our community. Your website offered us with valuable info to paintings on. You've done an impressive activity and our whole neighborhood can be thankful
    to you.

    ReplyDelete

Comments are moderated and will posted once approved