Wrist pain can occur anytime we bear weight with the wrists in flexion, or bent or either direction. Bodybuilding is an advanced form of resistance training that requires heavy lifting or several sets to reach muscular fatigue. In order to get results from your training, you must eliminate wrist pain by using proper form.
Hyperextension
One extreme is supine hyperextension of the wrist by making a fist and pulling the heel of your hand up so that your hand forms an "L" shape. Were you to hold even a 5-lb. dumbbell with the wrist in hyperextension, you risk injury to the wrist and the elbow as you are dropping the weight with gravity against you.
In a dumbbell chest press done lying on a flat bench, hold the dumbbells so that your wrists are straight, as when you grip a tennis racket handle. Keep your wrists stiff and straight throughout the movement of any supine weight bearing to protect them from injury.
Hyperflexion
Wrist hyperflexion is the other extreme that can strain or injure the wrist. Wrist curls, done properly, are done with very light dumbbells of 2 to 3 lbs. A classic bodybuilding pose is to stand with arms wide and curling the fists in towards the wrists to flex the biceps and pecs. Doing that without any added weight in the hand to load the wrist is usually painless.
To perform a safe wrist curl, place a thick towel on a flat bench and kneel alongside it so you can drape your inner arm along the bench so that your wrist just hangs off the edge of the long edge of the bench. Holding a 2-lb. dumbbell, start with wrist straight, level to the bench and lower your wrist only about 30 degrees before returning to level.
Determining Pain Level
If you already experience wrist pain, do not continue to lift heavy weights until you address the pain. On a scale of one to 10, if five is physical sensation, but six is pain, do not train if you are at level six. Continuing to ignore the pain can create injury to the elbow and shoulder joints as they compensate for the wrist. Ice and rest the wrists and see your medical care professional for assessment and a treatment plan.
Range of Motion Exercises
Prevent wrist pain or help reduce it if it is not severe pain with range of motion, therapeutic stretching. Interlace your fingers and rotate the hands in one direction several times clockwise. Uncross the fingers and interlace the other way and rotate the hands counterclockwise. Next, roll your hands in a "wave-like" motion in each direction to stretch the wrists and the long extensor muscles of the forearms. Last, extend the right wrist so your hand forms a "stop" signal with the palm facing away from you: lightly hold the right fingertips with the left hand to encourage the wrist flexion. Now turn the fingertips downward so the wrist is in flexion and hold the tops of the fingertips as you slightly resist the action. Repeat to both sides.
