Elbow joint pain when working out your arms can become a persistent annoyance that not only affects your performance but may also hinder progress and increase the risk of injury if ignored.
How does it happen?
When performing certain arm exercises, the weight load is transferred from the muscles, either the biceps or triceps, directly onto the elbow joint.
- Preacher Curls
- Barbell Curls
- Overhead tricep extensions
- Bent-over tricep extensions
During the final position of a contraction, especially in poorly controlled or locked-out movements, the weight can transfer completely to the joints instead of remaining on the muscles, placing unnecessary strain on the elbow joint.
Solutions
Switch exercises for biceps
Switch to spider curls, incline curls, or biceps exercises where the upper arm, from elbow to shoulder, is at a 90-degree angle to the floor.
Spider Curls
Incline Bench Curls
Switch exercises for triceps
Switch to phase 1 of the three-phase triceps extension. During this movement the weight load is entirely supported by the rear delts and the traps.
Strength-building solutions for strong elbow joints
Close-Grip Rack Lockouts
This movement focuses on building the medial triceps head during a compression excercise, which is closest to the elbow joint.
Standing Wrist Twists (Forearm Twists)
This movement focuses on building the medial triceps head during an elongation excercise. It builds all the tiny supporting muscles and tendons around the elbow joint.
Conclusion
When designing your workout routine, aim to perform exercises that isolate and activate the muscle groups you're targeting while minimizing joint strain. In addition, incorporate joint-strengthening exercises to build stability and reduce the risk of pain or injury over time.
Exercise Categories: Bicep Exercises, Tricep Exercises, Forearm Exercises
Muscle Group: Biceps, Triceps, Forearms