Please register to participate in our discussions with 2 million other members - it's free and quick! Some forums can only be seen by registered members. After you create your account, you'll be able to customize options and access all our 15,000 new posts/day with fewer ads.
I lift 35 lbs dumbell every weekeday. And random moments during the week my wrists ache. I'm not sure if its the dumbells or my typing at work, or a combination of both.
I also do pushups daily as well.
Last edited by FreshFresh; 11-03-2015 at 03:57 PM..
Your whole lower arm should be a plank when doing dumbbell lifts.
The weights may be too heavy, and daily is too often.
Switch to lower weights, concentrate on your form. You must be bending your wrists like bananas. Think PLANK. Straight from elbow to knuckle. Do not bend the wrist, AT ALL! The goal of dumbbell is to work out your arm muscles, not your wrists~!
You're actually on the way to a raving case of RSI. Give them babies a break!
Last edited by cindersslipper; 11-03-2015 at 03:48 PM..
give it a break - no aching in wrist is normal. There is good discomfort and bad... good is when you tear your muscles down and they are a muscularly-sore a day or two later (DOM - delayed onset muscle soreness). Bad is anything related to joints/tendons/ligaments... those shouldn't ache/hurt. When they do back off until full healing occurs and then resume being more cautious/form-oriented.
Lift dumbbells as in? There are many ways to lift them.
I have been lifting weights of all kinds and heaviness since 27, just crossed 60.
For say biceps curles, I learned to slightly curl my wrists in, palmar, and absolutely lock them there.
Not sure what the other respondent meant by "bananas"" and "plank". Most folks allow slight extension at the wrist, and this always caused my wrists to be unstable, esp doing heavy, real heavy weights. Ever since I learned to give them slight flexion curle plus lock, never had an issue.
Lift dumbbells as in? There are many ways to lift them.
I have been lifting weights of all kinds and heaviness since 27, just crossed 60.
For say biceps curles, I learned to slightly curl my wrists in, palmar, and absolutely lock them there.
Not sure what the other respondent meant by "bananas"" and "plank". Most folks allow slight extension at the wrist, and this always caused my wrists to be unstable, esp doing heavy, real heavy weights. Ever since I learned to give them slight flexion curle plus lock, never had an issue.
What I mean is
dumbbell work is usually bicep or flies.
Either way, you need to not flex your wrists at all. You are not working your joints! That is a quick and easy way to arthritis tennis elbow all sorts of horrible stuff!
OP your form is poor get a trainer to check it failing that -
Lock your wrists (prevents joint involvement entirely), concentrate on the muscle you're working, make it do the work, do fewer reps with lower weights for a while, with a days break between.
Lift dumbbells as in? There are many ways to lift them.
I have been lifting weights of all kinds and heaviness since 27, just crossed 60.
For say biceps curles, I learned to slightly curl my wrists in, palmar, and absolutely lock them there.
Not sure what the other respondent meant by "bananas"" and "plank". Most folks allow slight extension at the wrist, and this always caused my wrists to be unstable, esp doing heavy, real heavy weights. Ever since I learned to give them slight flexion curle plus lock, never had an issue.
This!
If OP's getting wrist strain, he's using the joints when he lifts.
Agreed? So they are bending about, which is the exact cause of the strain. Bending like bananas when they should be stiff as planks.
I was going to say, waving your wrists about like a screaming p**f, but that aint CD correct.
Also a huge exaggeration for laughs. Poor OP. So I didn't say it. Bananas it was.
ETA: OP I just remembered I lifted weights while having a major dose of RSI from a work injury. I wore a wrist brace for years, not only for the support but also to remind me to keep my wrists straight.
The treatment for the RSI was to imagine you don't HAVE a wrist - you lift straight from your elbow via the muscle you are working.
Which is where the plank comes in - I had to keep my entire forearm dead straight from elbow to knuckles, to avoid any strain on that already damaged joint.
If I got sloppy, bent my wrist, the pain stabbed, so it was easy to relearn.
Your whole lower arm should be a plank when doing dumbbell lifts.
The weights may be too heavy, and daily is too often.
Switch to lower weights, concentrate on your form. You must be bending your wrists like bananas. Think PLANK. Straight from elbow to knuckle. Do not bend the wrist, AT ALL! The goal of dumbbell is to work out your arm muscles, not your wrists~!
You're actually on the way to a raving case of RSI. Give them babies a break!
Thanks for the tip, cinderslipper. I've been having wristache as well. I think my form when lifting is incorrect. I lift much lighter weights, but I've had bilateral shoulder surgeries, so I probably stress out my wrists so as to avoid putting stress on my shoulders. I'm glad you posted this thread OP.
Whenever you do weights you must do it slowly and mindfully, concentrating on working the muscle not the joint.
I used to be a gym junkie and it used to make me nearly cry watching some folks form. Its actually worse doing it wrong, than it is not doing it at all.
I have some shocking horror stories from those years, notably a friend of a friend who tore her breast muscle lifting! Her boob doubled in size and she was out of action totally for weeks.
Bad form. You get tired, or overconfident, you get lazy. Then you get an injury.
But I already had my wrist injury so I had to learn to lift around it bc I typed all day and couldn't afford to RSI it again.
my wrists hurt too but I don't have a 35 pound dumbbell...
Please register to post and access all features of our very popular forum. It is free and quick. Over $68,000 in prizes has already been given out to active posters on our forum. Additional giveaways are planned.
Detailed information about all U.S. cities, counties, and zip codes on our site: City-data.com.
Please register to participate in our discussions with 2 million other members - it's free and quick! Some forums can only be seen by registered members. After you create your account, you'll be able to customize options and access all our 15,000 new posts/day with fewer ads.
