The Best Biceps Workout for Bad Wrists

Traditional biceps curls are popular for building arm strength, but they’re not always wrist-friendly. For people dealing with chronic pain, past injuries, or joint conditions, these movements can trigger discomfort or strain.

The good news: There are safer, more supportive ways to strengthen your biceps without making your wrists worse. Read on to learn more.

Why Biceps Curls Can Aggravate Wrist Pain

Biceps curls can place the wrists in a vulnerable position — especially if the movement causes the wrist to bend out of alignment with the forearm.

As Dhara Shah, DPT, a board-certified clinical specialist in orthopedic physical therapy at Emory University Hospital in Atlanta, explains, “the general tendency of the wrist is to bend down when performing a biceps curl.”

This downward flexion can strain the small joints and muscles in the wrist and forearm, particularly when combined with a tight grip or excessive weight, says Dr. Shah.

Maintaining a straight line from the forearm through the knuckles can help minimize stress on the wrist. Shah also notes that gradually increasing weight and reducing grip tension are simple but important ways to prevent pain or injury.

Wrist-Friendly Alternatives to Biceps Curls

If you experience wrist pain with biceps curls, Shah recommends these safer substitutions:

Hammer Curls

This wrist-friendly biceps exercise uses a neutral grip to reduce strain.

• Stand with a dumbbell in each hand, arms by your sides and palms facing inward.
• Keep your elbows tucked in and your wrists straight as you slowly curl the weights up toward your shoulders.
• Pause briefly at the top, then lower back down with control.

You can also use a resistance band or cable machine for the same movement.

Front Raises

This is a solid option for people with wrist pain that targets shoulder flexion to strengthen the upper biceps.

• Start with your arms at your sides, holding a weight in each hand with palms facing your thighs.
• With a slight bend in your elbows and neutral wrists, raise both arms straight in front of you to shoulder height.
• Pause, then slowly lower them back down.

This movement can be done with dumbbells, bands, or a cable column.

Tips to Prevent Wrist Strain

If traditional biceps curls cause wrist discomfort, you don’t have to give up on upper-body strength altogether.

With the right modifications — like switching to hammer curls or adjusting your form — you can protect your wrists and still work your biceps safely. Start with lighter weights, focus on form, and choose exercises that keep your wrist in a neutral position.

To protect your wrists during any biceps-focused movement:

• Use a lighter grip — avoid squeezing weights too hard.
• Keep your wrist and forearm in one straight line throughout the motion.
• Start with lower weights and increase resistance gradually.

If pain persists or worsens, especially during daily activities, it’s important to follow up with your doctor or a physical therapist. They can help rule out underlying injuries and guide you toward a routine that supports both comfort and strength.

The Takeaway

• Biceps curls can aggravate wrist pain, even when done correctly.
• In addition to modifications, there are certain biceps exercises that are easier on biceps than other exercises.
• Use the proper form to prevent wrist strain while exercising. Talk to your doctor if wrist pain starts or worsens during exercise.