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  1. #1
    Registered User Mihail's Avatar
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    Sore wrists after biceps curl

    Everytime when I do bicep curls my wrist are very sore (especially during and after last 2 sets). Should I stop doing bicep curls and maybe try dumbell curls or do my wrist just need some time to get used?
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  2. #2
    Get Real NY Money Mike's Avatar
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    Originally Posted by Mihail View Post
    Everytime when I do bicep curls my wrist are very sore (especially during and after last 2 sets). Should I stop doing bicep curls and maybe try dumbell curls or do my wrist just need some time to get used?
    Hands should be about shoulder width apart and its a bicep exercise, there should only be movement in the elbow, NOT in the wrist.

    basically, stop rolling your wrists, you will probably need to drop the weioght
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    Registered User scorp508's Avatar
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    Is it a "worked" sore or an "injury" sore? The wrist flexors are working hard doing curls. If you've ignored your wrists in the past this may be why.
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    Registered User Mihail's Avatar
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    I think it's not an injury. But it's quite painful...
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    Registered User labradarep's Avatar
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    Thumbs up

    Try holding the bar or DB's with your wrists extended(the back side of your hand bent back towards your elbows). Keep that position throughout the range of motion for the curling motion. This will place more tension on your biceps & reduce the amount of forearm involvement.

    BTW you will have to decrease the amount of wieght (AKA: intensity/load) that you use.
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    Registered User troyladish's Avatar
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    i've noticed my wrist get more and more sore from going too heavy. Now on basically everything i use wrist wraps which help alot. Without those i would not be able to do curls
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    Registered User MScooter's Avatar
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    Are you using a straight bar or a EZ one?

    If you use the former, try curling with an E-Z bar. If you still feel pain, experiment with dumbells.

    If it still hurts, switch to preacher or incline curls. For example, the only bicep exercises that don't hurt my wrists at all are Incline dumbell curls and Concentration curls. Any other variation of free weight curls (even standing dumbell curls) feels somewhat uneasy on them.

    I wouldn't recommend trying to work through the pain.
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    Registered User Cable Curling CincoUno's Avatar
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    I had a similar issue and switched to the ez curl bar and it remedied them
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    Registered User sunil237's Avatar
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    ez bar gives me pain in my forarms. proper hurts the bone.. might be tooheavy i guess but not for my biceps..
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    im here for the bukkake garbazio's Avatar
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    Stop using your forearms to lift the weight, adjust your angle when your curling and focus on your biceps pulling it
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    Take a break.
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    No treble, no care KeepOnShruggin's Avatar
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    Originally Posted by Mihail View Post
    Everytime when I do bicep curls my wrist are very sore (especially during and after last 2 sets). Should I stop doing bicep curls and maybe try dumbell curls or do my wrist just need some time to get used?
    what kind of pain we talking here?

    when I would do curls with the ez-curl bar, my wrists also hurt. it hurt when i let go of the bar after i finished my set, but not during the set. it was more of a joint pain than a muscle pain.

    so i started taking Animal Flex, and a little after i went on vacation so I took a break from lifting for a little longer than a week. now I don't feel the pain at all

    so, take a break from lifting and/or get some joint and tendon supplement
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  13. #13
    Registered User Mihail's Avatar
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    Originally Posted by KeepOnShruggin View Post
    what kind of pain we talking here?

    when I would do curls with the ez-curl bar, my wrists also hurt. it hurt when i let go of the bar after i finished my set, but not during the set. it was more of a joint pain than a muscle pain.

    so i started taking Animal Flex, and a little after i went on vacation so I took a break from lifting for a little longer than a week. now I don't feel the pain at all

    so, take a break from lifting and/or get some joint and tendon supplement
    Yeah that's it. It doesn't hurt so much when I'm doing set but when I finish it. Maybe is that because of Accutane which I'm taking. It might cause joint pains...
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    Registered User ozbilda's Avatar
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    try a thumbless grip, and position bar more in palm than on fingers.
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    Banned Tyciol's Avatar
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    It may be a grip issue so yeah, try dumbbells and see how it goes. Try going wider or narrower, or using those Ezcurls. It may just be you have weak wrists, the only solution is to allow them to strengthen. Sometimes they adapt slower.
    Originally Posted by labradarep View Post
    Try holding the bar or DB's with your wrists extended(the back side of your hand bent back towards your elbows). Keep that position throughout the range of motion for the curling motion. This will place more tension on your biceps & reduce the amount of forearm involvement.

    BTW you will have to decrease the amount of wieght (AKA: intensity/load) that you use.
    I don't think that's the best idea at all. Firstly by doing that, you move the weight closer to the lever, meaning it puts LESS tension on the biceps. It's also not the best thing for your wrists because if you do lose tension in your wrist flexors, then you're likely putting the strain on your wrist ligaments instead, especially at the top of the movement.
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