It's difficult to build your biceps and triceps if you have elbow pain. Here is something that most lifters do not consider in this situation.
General elbow pain is often associated with an imbalance between the flexor and forearm extensors. In most cases (but not all cases) the forearm flexor is overloaded with the palm towards the elbow due to repeated patterns, and the result is an inflamed elbow-tendon. Therefore, I recommend a thumb-free grip for all squeezing movements. If you use a thumb grip for each movement, the forearm flexes repeatedly without distributing tension across the forearm extensor. The top of the forearm just hangs up there and does not really do much.
Use straps and do not wrap your thumb for exercises such as lat pulldowns and rows. When pressing, a fool-free grip tends to distribute the tension and torque in the wrist, elbow and shoulder joints a little more evenly, rather than forcing the forearm flexor to bear the brunt of the work.
After one month, you are most likely to be pain free if this imbalance between the forearm muscles is the cause of the pain in the elbow, then you can beat your arms a few times a week and your life from the sad little one Freeing Biceps.
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