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.
See other exercises for the forearm in the Calculatores/Resource tab at the top of the page.
Way cool! Some extremely valid points! I appreciate you penning this post and also the rest of the site is also really
ReplyDeletegood.
I haven't checked in here for some time because I
ReplyDeletethought 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 :)
Hey just wanted to give you a brief heads up and let you know a few of the pictures aren't loading correctly.
ReplyDeleteI'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.
Hi there, simply become aware of your blog thru Google, and located that it's truly informative.
ReplyDeleteI 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!
Heya i am for the first time here. I came across
ReplyDeletethis 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.
I am continuously searching online for tips that can benefit
ReplyDeleteme. Thanks!
This paragraph is actually a good one it assists new internet users,
ReplyDeletewho are wishing for blogging.
With havin so much content do you ever run into any issues of plagorism or copyright
ReplyDeleteviolation? 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.
I?m amazed, I have to admit. Seldom do I come across a blog that?s equally educative and engaging,
ReplyDeleteand 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.
Aw, this was a very good post. Taking the time
ReplyDeleteand 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.
As a Newbie, I am permanently searching online for articles that can aid me.
ReplyDeleteThank you
Hello, you used to write fantastic, but the last several posts
ReplyDeletehave been kinda boring... I miss your tremendous writings.
Past several posts are just a little out of track! come on!
I visited multiple blogs however the audio quality for audio songs existing at this web page
ReplyDeleteis actually superb.
I think this is among the so much vital information for me.
ReplyDeleteAnd 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
We are a bunch of volunteers and opening a brand
ReplyDeletenew 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.