Pullups Causing Elbow Pain

Pull-ups are a compound movement utilizing several sets of muscles all at once. Though the focus of the exercise may be on the latissimus dorsi, the muscles of the back and the biceps, there are a number of assisting muscles engaged to complete the movement. Although the assisting muscles are smaller, completing pull ups may cause pain in the elbow if any of them is injured, underdeveloped or not warmed up.

Major Muscles

• The primary muscles used to perform a pull up are the latissimus dorsi, the rhomboids at the center of the back and the biceps.

Assisting Muscles

• There are a myriad of smaller muscles that assist in this movement but the main assisters are the brachioradialis muscles of the forearm and the brachialis that links the bicep to the elbow. Though not as active, the triceps at the back of the arm can come into play in this motion as well.

Elbow Pain

• Pain can be felt at the elbow if the forearm muscles are fatigued or weak. If the forearms are not strong enough to support the body weight, increased strain is placed on the elbow joint as the arm is bent. Additionally, if the triceps are fatigued or weak, the tricep attachment into the elbow can cause strain as the muscles of the back connected to the shoulder blade pull on the root of the tricep in the shoulder blade.

Options

• Using wrist straps can assist in grip strength if forearms are weak, and wrapping the elbows can also help stabilize connective tissue.

Prevention

• If pain already exists, rest the joint and avoid the exercise until fully recovered before attempting the exercise with wrist strap or elbow wrap assistance. Avoid pull-ups first thing in your workout if you are prone to elbow pain and be sure to warm up and stretch the appropriate muscles before performing the exercise.