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Bicep Workouts for Post Wrist Injury

Bicep Workouts for Wrist Injury Preventing Full Supination

Ranger13
Ranger13 g Jared Ott
2 Post(s)
2 Post(s) Gender: Male Goal: Gain Muscle Date Joined: April 4, 2017
Posted

Hey Everyone,

I am getting back into working out after I had a nasty car wreck a little over a year ago. My issue is that my right wrist was injured severely and I now have limited mobility when it comes to supination. I can do a barbell curl with an EzBar with a narrow grip, and hammer curls are no problem, but they don't burn my biceps like I want. I am looking for an exercise or two that would be more effective than my current to methods since one really only hits the outer head, and the other doesn't really target the bicep.

Thank you for the help!  

TLDR: my wrist can't turn palm up fully so traditional biceps curls are out of the question. I am trying to to find alternate exercises or movement that still works the both heads of the bicep in a full range of motion. 

-Jared

jmboiardi
jmboiardi p John M Boiardi
2.6K Post(s)
2.6K Post(s) Gender: Male Goal: Bodybuilding Date Joined: October 10, 2013
Posted
Posted By: Ranger13

Hey Everyone,

I am getting back into working out after I had a nasty car wreck a little over a year ago. My issue is that my right wrist was injured severely and I now have limited mobility when it comes to supination. I can do a barbell curl with an EzBar with a narrow grip, and hammer curls are no problem, but they don't burn my biceps like I want. I am looking for an exercise or two that would be more effective than my current to methods since one really only hits the outer head, and the other doesn't really target the bicep.

Thank you for the help!  

TLDR: my wrist can't turn palm up fully so traditional biceps curls are out of the question. I am trying to to find alternate exercises or movement that still works the both heads of the bicep in a full range of motion. 

-Jared

Ironically, the best way to blast biceps is with traditional back exercises - rows of any type and pull-ups (not chin-ups as you can not supinate your wrists). Since you can't turn your wrists with palms facing in, you can still do close grip cable rows and dumbell rows, Pendalay rows and bent-over rows, and pull-ups. These all hit the biceps and can be done with the wrist pronate. If you combine these with the bicep work you can still do, you should be fine. I prefer to train biceps with back for this reason similar to why most people train triceps with chest.

 

John

34 years of lifting and nutritional experience and resident "old man" :-) MS Athlete and past Super Hermanite since 2013.
Ranger13
Ranger13 g Jared Ott
2 Post(s)
2 Post(s) Gender: Male Goal: Gain Muscle Date Joined: April 4, 2017
Posted

Thanks!!! I have started adding this to my day I work biceps instead of keeping them just to back days. Now only time will tell.

Scott_Herman
Scott_Herman a Scott Herman
7.1K Post(s)
7.1K Post(s) Gender: Male Goal: Bodybuilding Date Joined: August 8, 2008
Posted
Posted By: Ranger13

Hey Everyone,

I am getting back into working out after I had a nasty car wreck a little over a year ago. My issue is that my right wrist was injured severely and I now have limited mobility when it comes to supination. I can do a barbell curl with an EzBar with a narrow grip, and hammer curls are no problem, but they don't burn my biceps like I want. I am looking for an exercise or two that would be more effective than my current to methods since one really only hits the outer head, and the other doesn't really target the bicep.

Thank you for the help!  

TLDR: my wrist can't turn palm up fully so traditional biceps curls are out of the question. I am trying to to find alternate exercises or movement that still works the both heads of the bicep in a full range of motion. 

-Jared

Agreed with John! It's going to be tough to find an exercise that hits both heads without supination of your wrist.

 

I would also try some neutral grip chin ups if you have the ability to do those. You can really get your biceps involved with them :-)

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