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  1. #1
    Registered User K-Krakrz's Avatar
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    pumped forearms while working out back and biceps?

    why is it when i do my back and bicep workout i feel like i only worked out my back and biceps a little bit while my forearms are pumped as hell? this happeneds the most on my bent over BB rows.

    also, ive been deadlifting for 3 weeks but i still feel some back pain the day after my deadlifts. Is this normal soreness?
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  2. #2
    U.S. Army eelsemaj's Avatar
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    For the pain when doing deadlifts, are you using proper form?
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  3. #3
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    Possible a really dumb question...but forearm pump comes from the insane gripping needed to do heavy ass back lifts aka pull ups/deads/rows soo your forearms get worked a lot hence the pump.

    Backpain: soreness is normal, shouldnt be a sharp pain or anything. I get back soreness from deads everynow and then but nothing serious. Always keep ur chest up and keep the bars bath along ur shins as u lift and you should be alright.
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  4. #4
    Registered User K-Krakrz's Avatar
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    i asked the guys at the gym if my form is good, they said it ok. Also, the pain disappears in 2 days and its more of a soreness in the muscles on either side of my spine so im pretty sure im not getting injured.
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  5. #5
    U.S. Army eelsemaj's Avatar
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    If it's soreness that's normal for any exercise, but if it's pain you should get it checked out.
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  6. #6
    Lunk Alarming We_Big's Avatar
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    Get lower on your deadlifts and use more leg drive, itll help not to pull it up with your back. Deadlifts do hit your lower back though so its normal
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  7. #7
    Registered Cinephile HydroShake's Avatar
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    your forearms are lacking. work on them by just gripping random stuff while resting at home. maybe get straps? or get one of those forearm grip mechanisms.
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  8. #8
    Forever Small Asian pawanlap's Avatar
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    You're probably experiencing DOMS for the soreness after back training and your forearms are pumped because of the strong grip you need to pull the weights.
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  9. #9
    Registered User woodenpints's Avatar
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    Originally Posted by HydroShake View Post
    your forearms are lacking. work on them by just gripping random stuff while resting at home. maybe get straps? or get one of those forearm grip mechanisms.
    Getting straps is a terrible idea. Just keep doing what you're doing and eventually your forearms will catch up. My grip used to be my weak point and I had trouble holding on to 185 and now I can rep 305 without grip problems. Just whatever you do don't get straps or your forearms won't catch up. Chalk might be a good idea though. I used to get terrible pain in my callouses from deadlifting because the bar would pinch them and it's better now that I use chalk.
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  10. #10
    Registered User TheFranchise714's Avatar
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    youre doing it wrong. isolate bicep more
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  11. #11
    Registered User lax4life55's Avatar
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    Just sayin maybe its because your arms are hanging down and all the blood is flowing down and coming back up slower.
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  12. #12
    wasting away LankedOut's Avatar
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    That's why some people use straps while training back so they can focus on pulling with their back and not worry about their forearms giving out.
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