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r/nSuns•
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What's your favorite curl for avoiding forearm tendinitis?

I hit bicep accessories 3x a week through some form of curl. While heavy BB cheat curls and preacher curls w/ an ez bar are my favorite, I'm often unable to do them as my forearm tendinitis really acts up. I already do a ton of hammer curls (regular, preacher, etc), but I've found they blow up my forearms more so than the head of my bicep. Anyone have any go-to's curls that can work around tendinitis?

Posted Dec 31, 2018, 8:00 PM UTC

1013
David3692•

Ive recently seen a athlean x video that has helped a tonne, can’t remember which one though. Basically put the bar in your fingers rather than your palm and then keep your wrists relaxed so at the top of the curl your wrist isn’t flexed at all. Hard to explain but it really helps, I used to get shooting pain for a few seconds after curls but now I don’t get any

11
ozzyos2009•

Adding something to this. I also saw in a few of his videos to extend your wrist back a little while curling. Here's him explaining it

3
Ramp_Up_Then_Dump•

Hammer curls are tendinit-proof for me.

10
The_Brojas•

Opposite for me. I’ve definitely hurt myself going too hard on hammer curls.

3
grumpy_strayan•

u/the_brojas probably has golfers elbow then while u/ramp_up_then_dump probably has tennis elbow.

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If it's the forearm extensors like in tennis elbow you'd have to "grip" less on a hammer curl if you let it rest which would probably avoid it I'd think

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If it's your forearm pronators causing golfers the top motion of a hammer curl should be at full contraction for the muscle I think.

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6
The_Brojas•

It was like a year ago, so I’m trying to remember. I believe I had pain in the front top of my shoulder. I forget exactly where it was. My PT buddy took a look because I thought I had hurt my shoulder, and he told me it was acute tendinitis. It went away after a week or two, but it was a very uncomfortable pain.

1
DClawdude•

Too many reps or too high volume? I've found a lot of relief from doing very low weight but hitting the 20 rep range and then icing once I get home

1
The_Brojas•

Too many reps I think. It was painful when I started failing.

1
EricB627•

I just always go lighter and focus on form and feeling the biceps work. It’s too easy to let anything but biceps do the work if I don’t. Cable curls, Scott curls, machine curls, whatever.

5
ripterd•

Zottman curls with a slow eccentric. Low weight and just focus on the eccentric

3
exzzy•

Fat bar curls, i don't have fatbar so i just do them with fat gripz

1
grumpy_strayan•

If it's golfers elbow not tennis elbow I have rehab'd myself to the point it doesn't really affect my workouts by giving them eccentric load primarily. It's not perfect, I still can't fully tense my arm.

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Ie get low weight, I started with 3kg dumbbells after the initial injury flared up. Throw weight up for a conventional curl, and I mean throw. Don't use your biceps.

Let weight down slowly.

Launch weight again.

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Progressively increase in weight. Look at the way the muscles in your forearm work and work out how to load them least, you need to identify which muscle or muscles are causing the issue first though. For me personally, I angle my arm outwards slightly, that is with my hand rotating outwards ever so slightly at the top of the movement.

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These things are often related to your shoulders as-well, so it could have something to do with your posture and inadvertently loading your forearms more than necessary.

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Now with all that said, I've had good lucky recently getting past the point rehab and slow recovery could allow using BPC-157 and will be adding TB500 to the mix once it arrives. BPC-157 over 12 days has progressed me further than in the last 8 months. I'm hoping the TB500 further helps be bringing down all the inflammation and breaking that nasty cycle.

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Astropin•

Best bet is to cure the tendonitis first. Which means you will need to avoid all lifts that inflame them. Two weeks minimum. But once fixed you are good to go.

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01000001-065•

Try to avoid tilting your wrist. Keep it neutral. Also, I’d try the BPC-157 and TB500, too.

1