Hand Pain While Lifting

  • tautomer

    Posts: 1010

    Jul 02, 2011 3:26 AM GMT
    There has been something I have been noticing while lifting on certain exersises. I am unsure if it is due to grip size, or just weak muscles in my hands. Let me explain.

    On certain exersizes, I feel like I could go a bit further, but my hands start hurting and that ends up being the limiting factor. Now, I am fairly certain it is not coming from my joints as the pain is more uniform. It could be vascular as when I look at them they are a darker color and I feel like a lot of blood has rushed to them. I could describe the pain as dull, and it does remind me of a burn you get from working a muscle. It's a tad different though in sensation. The exersizes I have experienced this on are from pull downs, pull ups, and bicept curls with dumbells.

    With the dumbells I have one hypothesis. I have somewhat big hands (8.25l x 4.5w), and on the dumbells I have been using for bicep curls have a narrower bar to hold with and it does feel very small to me. Much more so then the other dumbells there which have a larger grip (just not the right weight size). I have to hold it differently. Half way through the set before my arms will give, my hands start hurting a lot and throbbing and I feel like I can't grip the bar anymore. I am wondering if the bar is simply too small for me (other machines with large bars I am fine with). Although, I experience the same type of feeling with pullups and pulldown bars. The grip on the pullup bar is smaller then the rest of the machines, and I believe it could be because it is over hanging, and I always feel like my hands are slipping. Pull down it's the same thing, I am holding something (rather pulling) over my head, but on that, the bar is normal sized compared to the other machines.

    Any insight to why my hands hurt? Is it simply that I need to work them more and get used to it? Am I doing something wrong? Should I invest in workout gloves? Thanks!

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    Jul 02, 2011 3:39 AM GMT
    It could be that you're putting too much pressure on your hands with too much weight.

    I used to do a routine of dumbbell pushups and dips. After a while my wrist started hurting, it was because of putting too much weight on them.

    When I do bench press sometimes I feel the pressure on the palms of my hands.

    Try doing forearm exercises for strengthening your hand muscles.

    For lat pulldowns and shrugs, I use lifting straps. I've been doing barbell shrugs with 405 lbs and the straps do help a lot with the grip.

    Keep lifting!
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    Jul 02, 2011 3:40 AM GMT
    Wow, if this was me, I'd be seeing a Doctor just to make sure... If your hands are changing colour, noticeably, its probably best to get it checked?
  • tautomer

    Posts: 1010

    Jul 02, 2011 3:48 AM GMT
    CHIdude saidIt could be that you're putting too much pressure on your hands with too much weight.

    I used to do a routine of dumbbell pushups and dips. After a while my wrist started hurting, it was because of putting too much weight on them.

    When I do bench press sometimes I feel the pressure on the palms of my hands.

    Try doing forearm exercises for strengthening your hand muscles.

    For lat pulldowns and shrugs, I use lifting straps. I've been doing barbell shrugs with 405 lbs and the straps do help a lot with the grip.

    Keep lifting!


    That would make sense for the most part, as pull ups and pull downs are higher weight compared to the rest. Bicep curls though I only use 12.5lb weights so that sort of throws that idea out of whack (sorta). Also my wrists never hurt. Dips hurt my hands a tad, but not really. If I shift my angle right then I don't notice it and it isn't a limiting factor.

    Usually after bicep/back day (and for some reason, today in particular) my forearms are killing me. I felt one hell of a burn there, and it was one hell of a pump when I poked them. I think it might be a good idea to do forearm exersizes in addition to this. Would it be a good idea to invest in one of those squeezey things you use for hand strength (I don't know what they're called).

    I might look into straps. It does feel like grip is a problem because I feel like the bar is slipping around in my hand way more then I'd like.

    And thanks!
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    Jul 02, 2011 3:48 AM GMT
    I've experienced this myself, most frequently while doing bench presses on my Bowflex. That in itself is weird because the grips are pretty soft. I figured in my case it was simply due to weak hands.
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    Jul 02, 2011 4:10 AM GMT
    I think you may need to work on grip strength and that your forearms are probably causing this. You may not even really need to focus on them because many exercises where you are holding weight with your arms works forearms. When I first started lifting just doing shrugs or deadlifts or hanging leg raises gave me a major forearm burn, way more than the muscle I was supposedly working. Also my hands would cop out on pullups back then but now they don't and I can go until my back and biceps are the limiting factor.

    I would suggest maybe going a little lighter on the exercises that really hurt your hands tho.

    Even with my grip improvements, it still limits me on certain exercises, like dumbell press (but not bench press) and shrugs. And I too get really sore hands after doing these lifts, so u are not alone.

    Also if ur on a computer a lot get an ergonomic mouse and keyboard
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    Jul 02, 2011 4:19 AM GMT
    tautomer4314 said
    CHIdude saidIt could be that you're putting too much pressure on your hands with too much weight.

    I used to do a routine of dumbbell pushups and dips. After a while my wrist started hurting, it was because of putting too much weight on them.

    When I do bench press sometimes I feel the pressure on the palms of my hands.

    Try doing forearm exercises for strengthening your hand muscles.

    For lat pulldowns and shrugs, I use lifting straps. I've been doing barbell shrugs with 405 lbs and the straps do help a lot with the grip.

    Keep lifting!


    That would make sense for the most part, as pull ups and pull downs are higher weight compared to the rest. Bicep curls though I only use 12.5lb weights so that sort of throws that idea out of whack (sorta). Also my wrists never hurt. Dips hurt my hands a tad, but not really. If I shift my angle right then I don't notice it and it isn't a limiting factor.

    Usually after bicep/back day (and for some reason, today in particular) my forearms are killing me. I felt one hell of a burn there, and it was one hell of a pump when I poked them. I think it might be a good idea to do forearm exersizes in addition to this. Would it be a good idea to invest in one of those squeezey things you use for hand strength (I don't know what they're called).

    I might look into straps. It does feel like grip is a problem because I feel like the bar is slipping around in my hand way more then I'd like.

    And thanks!


    No prob dude... the "squeezy thingys" could work. Or the machine where you could add more weight and do "forearm curls" if your gym has one.

    The straps work for me, but because the barbell tries to slip with all that weight, especially when my fingers get sweaty... I don't like using the powder.
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    Jul 02, 2011 8:26 AM GMT
    squeezing-tension-ball.jpeggolds-gym-hand-grips.jpg