Wrist & Elbow Pain from Lifting?
If you lift weights regularly, you may have experienced wrist or elbow pain at some point. Whether it’s a dull ache during presses, sharp discomfort during curls, or lingering pain after workouts, wrist and elbow issues can make training frustrating and even force you to take time off.
The good news? Most wrist and elbow pain in lifters is fixable with the right adjustments to mobility, strength, and technique. In this guide, we’ll break down the common causes of wrist and elbow pain, how to fix it, and strategies to keep lifting pain-free.
Common Causes of Wrist & Elbow Pain in Lifters
Pain in the wrists and elbows is often due to overuse, improper technique, or muscle imbalances. Here are the most common culprits:
🔹 Poor Wrist & Forearm Mobility – Stiff wrists and tight forearms can cause excess strain, especially during pressing and gripping movements.
🔹 Weak Grip & Forearm Muscles – If your grip fatigues quickly, your wrists and elbows may compensate, leading to pain.
🔹 Overuse & Tendon Irritation – Repetitive lifting without proper recovery can lead to tendonitis in the wrist flexors (inner elbow pain) or wrist extensors (outer elbow pain).
🔹 Improper Form & Joint Positioning – Bad technique, such as bent wrists during bench press or excessive strain on the elbows during curls, can cause chronic irritation.
🔹 Barbell vs. Dumbbell Issues – Fixed bar positions (like a straight barbell curl) can put stress on the wrists and elbows, whereas dumbbells allow more natural movement and less strain.
Now, let’s break down how to fix these issues and lift without pain.
Step 1: Improve Mobility in Your Wrists & Forearms
Tight muscles and stiff joints can lead to excess strain on the wrists and elbows. Before lifting, spend 5-10 minutes improving mobility.
🔹 Wrist & Forearm Mobility Drills
✅ Wrist Flexor & Extensor Stretch – Hold for 30 seconds on each side.
✅ Band Resisted Wrist Extensions – Helps improve wrist control.
✅ Prayer Stretch – Stretches both wrist flexors and extensors.
🔹 Soft Tissue Work
✅ Foam Rolling Forearms – Use a lacrosse ball to release tight muscles.
✅ Self-Massage with a Barbell – Roll out tight areas before lifting.
Step 2: Strengthen Your Grip & Forearm Muscles
Stronger grip and forearm muscles reduce the load on your wrists and elbows, preventing excess strain.
🔥 Best Exercises for Grip & Forearm Strength
✔️ Farmer’s Carries – Grip heavy weights and walk for 30-60 seconds.
✔️ Wrist Curls & Reverse Wrist Curls – Strengthens the wrist flexors and extensors.
✔️ Plate Pinches – Improves finger and wrist endurance.
✔️ Towel Pull-Ups or Dead Hangs – Builds crushing grip strength.
If your wrists and elbows hurt during pulling movements (like deadlifts or pull-ups), try using fat grips to increase wrist stability and engagement.
Step 3: Modify Your Lifting Technique
Small adjustments to your grip, wrist position, and exercise selection can make a huge difference.
🔹 Pressing Movements (Bench, Overhead Press, Dips)
✅ Keep Wrists Neutral – Avoid excessive wrist extension. Use wrist wraps if needed for support.
✅ Use a Slightly Wider Grip – If you feel pain in a narrow grip bench, try adjusting grip width.
🔹 Curling Movements (Biceps & Triceps Work)
✅ Use an EZ Bar Instead of a Straight Bar – Reduces wrist and elbow strain.
✅ Neutral-Grip Variations – Hammer curls and rope pushdowns are easier on the elbows.
🔹 Pulling Movements (Deadlifts, Pull-Ups, Rows)
✅ Use Hook Grip or Mixed Grip for Heavy Deadlifts – Helps reduce grip strain.
✅ Try Straps for High-Rep Work – If grip fatigue leads to poor form, straps can help.
Making small technique tweaks can prevent excessive stress on your joints and keep you lifting longer.
Step 4: Reduce Inflammation & Recover Properly
If you already have wrist or elbow pain, focus on reducing inflammation and allowing proper recovery.
🧊 Ice After Workouts – 10-15 minutes on sore areas to reduce swelling.
🩹 Compression Sleeves – Can improve circulation and reduce pain.
💤 Rest & Active Recovery – Avoid overloading tendons with back-to-back high-intensity sessions.
🦴 Supplementation – Collagen, fish oil, and magnesium may help support joint health.
If pain persists for more than 2 weeks, a physical therapist can help identify the root cause and get you back to pain-free lifting.
Final Thoughts: Lift Smart, Stay Pain-Free
Wrist and elbow pain shouldn’t stop you from lifting. By improving mobility, strengthening key muscles, adjusting technique, and prioritizing recovery, you can train pain-free and keep making progress.
If you’re dealing with persistent pain and need a customized plan to fix your wrist or elbow issues, schedule a session today!
