This Exercise Fixes Elbow Pain From Lifting! #Shorts

Got elbow pain from weight lifting? It’s a common complaint, and there’s a simple reason for it!

That is: many tendons span both the wrist joint and the elbow joint. And you’re using several of these tendons during nearly every movement in the gym. That’s because you need the flexor muscles to grip onto the bar or handle, by clenching your fist (flexors being muscles that FLEX the wrist and fingers).

This means that your flexors get very strong, but your extensors (which extend the wrist and open the hand) do not. That’s not to say they aren’t involved: you engage your extensors whenever you curl, for example, to stabilise the wrist and prevent it from flexing fully.

So, the extensors do a lot of work at the gym, but they don’t actually get trained much, directly. This imbalance is then made worse by activities like typing on a computer, holding a mouse, and playing sports like tennis. This is why it’s called “tennis elbow” (lateral epicondylitis). But it may as well be called “bodybuilder’s elbow!”

The good news is that it’s pretty easy to fix: you just need to strengthen those extensors. You can do that with overhand (pronated) curls. Or, alternatively, you can do wrist curls in the pronated position.

I know this one works, as I’ve actually used it to fix my own elbow pain! This, combined with a simple wrist-flexor stretch, has worked for me MORE than once! And I’ve seen it work for others, too.

Of course, it should go without saying that anything could be wrong with your elbow. This might not be it at all. Check with a health professional, and take it easy.

But do consider including pronated curls in your training if you want to fortify those elbows against future problems.

[StopTheDamnTape]

Direct forearm work is underrated, theres a ton of different motions required for overall development/balance and strength but hardly anyone does anything other than simply gripping the bar on rows or dead’s.

[JoeLeone]

I had pain in the forearm when doing barbell curls. I stopped doing them for a long time and also did reverse curls, now I'm fine.

[spoolinekrhdhulk-urban-c-w]

Hope you and your family have a wonderful afternoon

[ezradanger]

This is the prescription I like to hear for this problem. It seems like most influencers nowadays would recommend using straps to avoid having to hold the weight and solve the problem that way lol

[jkalra]

I've pain in my right wrist while doing any movement where my whole weight is on my hands, like push-ups, and if my technique is wrong while bench pressing as well. The pain comes and goes and is on the back of my hand just where the wrist and forearm meet. How to strengthen my wrist?

[Bern_il_Cinq]

Lately I've noticed my elbows as a weak point for lifts that don't even focus on the arms and it seems like I can't target my chest or shoulders or whathaveyou effectively when my elbows are locking up before anything else. I'll have to try that pronated strategy and focus more on forearms, thanks for the tip!

[greenarrow]

Right I better do this. Elbow pain during or after bench press or deadlifting.

[JonSmex]

Does this work for both, tennis and golfers elbow?

[pezictusfish]

Could you suggest something similar to strengthen Achilles tendons?

[MindestensDreiZeichen.]

Could the same problem happen when using machines with the over hand grip? And would the fix being the opposite of this one?

[arivaldus]

As pessoas deveriam treinar os extensores da mão da mesma que os flexores para não ocorrer lesão.

[AllisterCaine]

If the body is a machine, you are a master mechanic, dude. Lifting seems so easy at first and then you find out eating right is the easiest thing, like topping off the engine with the right choice of oil without crashing everything. 😂❤

[CoconutSundae]

That music is beautiful! Anyone know where it's from?

[britainman]

I used to do it with a barbell got tendonitis in 2 workouts

[spoolinekrhdhulk-urban-c-w]

#TheBioneer you need to hang with legs forward from a bar or tree and hold legs straight out in front for as long as you can threw training in the next month then change to one arm and add both then ill tell you next time and you will see before I even tell you