Having pain in your shoulder while doing bicep curls?
First, let me say that if you feel any sort of “pain or discomfort” it’s always best to get a provider to look at you.
Okay now that I’m done with that disclaimer…
Over the years I have always had some sort of discomfort in the shoulder while doing bicep curls, and curls specifically. Especially in the front part of the shoulder, usually with clicking/popping involved.
When we pick up the heavy weights and chase the pump, most times, or form turns south and we perform at a load and velocity out shoulders are not prepared for.
Rather than skipping biceps all together, there are a few things we can change mechanically to still get the benefit of the exercise.
- One big thing that can help is locking the shoulders back. The “clicking” you are hearing could be your bicep tendon creeping in and out of the bicipital groove on the humerus, so locking your scapula back and down helps keep the tendon on track, also while keeping the glenohumeral joint more stable as a whole.
I find with DB and cable work, this is easier said than done. This can be due to the load placement of the DB, and our own body’s position when performing a standing cable curl.
I’m just going completely ape shit on DBs. My shoulder clicked every single rep. I was curling like an ass hole and just trying to go as heavy as possible. Load I’m not prepared for. And while there is some value in heavier load and utilizing your momentum-if there is pain: just don’t.
This TRX bicep curl is a great alternative for several reasons 1 being my shoulders do not move AT ALL and are only providing support 2 You can load the eccentric contraction a lot by the way the TRX is designed, and also slowing down this movement, and taking time to hold the stretch. However, you won’t get as big of a squeeze at the top part of the contraction due to the design of the TRX lightening the load of your body. Just put your brain in your biceps here and still squeeze as hard as you can.
My shoulder took a beating here-mostly due to the fact that my shoulders were not locked into place, placing too much stress on my proximal (top portion) bicep tendon.
My new favorite. Lying down cable curls- single arm. “glue” your shoulder, tricep, and back of your elbow to the ground and focus your concentration on the muscle belly. It feels insanely satisfying. (The arch is a by-product limited by my own soft tissue [LOL @terryrady] and not necessary.)
You can only grow if you know.