Why Does My Wrist Hurt When Doing Seated Cable Rows? Answers Here
Ah, seated cable rows. For some of us, this move is a classic part of our back and upper body workout routine. But for many others, it can cause quite a bit of wrist pain – which can be discouraging.
If you’re in the latter camp, you’re probably wondering why your wrists hurt when doing seated cable rows and how to go about avoiding them from now on. In this post, we’ll tackle all your burning questions!
We’ll look at the possible causes of wrist pain while doing seated cable rows as well as the tips and tricks that experts recommend to help alleviate (or prevent!) future discomfort so you don’t have to miss out on any gains. Keep reading if wrists-related pains have been holding you back!
Why Does My Wrist Hurt When Doing Seated Cable Rows?
The most common cause of wrist pain while doing seated cable rows is from using too much weight. If you’re gripping the handle too tightly, it can put a lot of strain on your wrists and lead to discomfort. Additionally, if you’re not controlling the load correctly with your back muscles and instead relying mostly on your grip, it can also be a problem. Another issue is the angle of pull – if you’re not pulling in line with your wrist, it can cause strain and even repetitive strain injuries over time. You should make sure that you’re keeping a natural angle for your wrists throughout the movement for optimal comfort and safety. Additionally, poor technique (like not keeping your elbows close to your sides) or previous injuries can also be a factor. If you’ve already experienced wrist pain in the past, it might be wise to look into ways to strengthen and protect your wrists before attempting seated cable rows.
Wrist pain can be quite painful at times, whilst also being totally preventable. Now that we have established why this has become a problem, let’s explore ways to find relief.
What type of pain is it?
It’s important to know what type of pain you’re experiencing in order to understand how best to treat it. Is it a sharp pain when you first grip the handle? Is it a dull ache after your set is finished? Or is it more of an intense throbbing sensation?
Knowing what type of pain it is can help you determine the cause and find a solution. For example, if your pain persists even after you’ve adjusted your form, then it might be a sign of an underlying issue such as carpal tunnel syndrome or tendonitis. In this case, you should speak to a doctor or physical therapist to get a proper diagnosis and treatment plan.
Wrist flexion
When doing seated cable rows, it’s important to make sure that you’re not flexing your wrists too much. This can put a lot of strain on the joints and tendons and cause pain. Keep your wrists in as close to a neutral position as possible throughout the movement, or even try using straps to reduce the amount of flexion that’s required from your wrists.
wrist flexion is when your palms are pulled closer to you, which is normally a sign that your form isn’t correct or you are trying to lift a weight that’s realistically too heavy for you. With any pulling exercise, make sure your wrists are neutral as this will eliminate the majority of wrist issues you are having.
It is also important to remember that when doing seated cable rows, the handle should be held in your hand and not your fingers. When we grip with our fingers rather than our whole hands it can place extra strain on the wrists which can lead to discomfort and/or injury.
By making sure you are using a firm but comfortable grip with your whole hand and not just your fingers you can help to reduce the risk of injury or discomfort.
The load is too heavy
It’s easy to get carried away when lifting weights – especially if you’re trying to compete with a friend or push your boundaries. But it’s important to remember that safety should always come first and the best way to do this is by using a weight that you can comfortably control throughout the entire movement.
If the load you’re using is too heavy, it will put a lot of strain on your wrists and cause discomfort. So make sure that you’re going light enough so that you can maintain good technique throughout the exercise.
Trying to lift a heavy load will not only cause you wrist issues but will also compromise your form and increase the chances of getting injured which is obviously something that you want to avoid.
Tight grip
It can be tempting to try to squeeze the handle tightly in order to lift heavier weights or feel more secure. But this can put a lot of strain on your wrists and lead to discomfort or even injury. As you perform this exercise, it is essential to maintain a firm yet controlled grip on the handle throughout. Especially at the peak of each motion, where your wrists are most delicate and susceptible to injury; be sure not to overexert yourself.
If you find yourself needing more support, try using straps to help reduce some of the strain on your wrists. As you know all too well, tightly clenching your fists soon becomes an arduous task that quickly tires the muscles. Now add a heavy weight into the mix that’s pulling in the opposite direction and you’ll appreciate the stress and strain put on your grip, wrists, forearms, biceps, triceps and shoulders.
Loosening your grip can go a long way to reducing wrist pain and discomfort. So, when performing seated cable rows, make sure to maintain a moderate grip on the handle throughout the exercise and avoid squeezing too tightly.
The angle of pull
Your form is key to avoiding any wrist pain or discomfort during seated cable rows. Make sure that you’re keeping your elbows close to your sides and that the angle of your pull is perpendicular to the cable (not angled). Doing this will help ensure that you’re pulling the weight straight and reduce the strain on your wrists.
You see lots of people pulling towards their chest and leaning back, which forces the wrist into a flexed position and puts a lot of strain on the joint. To avoid this, focus on pulling the handle towards your hips, so the cable is parallel to the floor.
Also, be sure to use a full range of motion when performing this exercise. Don’t just focus on using heavy weights; instead, concentrate on getting a deep stretch in each rep and squeezing your back muscles at the top of the motion. This will help you engage all the right muscles and reduce the chance of any wrist pain or discomfort.
Related: Why do I feel my biceps when doing pull ups?
Poor technique
If your form is off, this can also lead to wrist pain or discomfort while doing seated cable rows. Make sure that you’re keeping your elbows tucked in close to your sides and not flaring them outwards. You should also be keeping your wrists in a neutral position and not letting them flex or extend too far.
Also, make sure that you’re not leaning back too much and putting excessive strain on your wrists as this can cause discomfort. Instead, focus on squeezing your shoulder blades together at the top of each rep to ensure that all the right muscles are engaged.
Also, avoid using too much momentum and bouncing the weight off your chest to move it. This can put a lot of strain on your wrists and increase the chances of injury.
Repetitive strain
If you’re experiencing wrist pain while doing seated cable rows, then it may be due to repetitive strain or overuse. This is especially true if you’ve been lifting for a long period of time or doing exercises that require heavy use of your wrists.
To reduce the chances of experiencing wrist pain, be sure to take regular breaks in between sets and focus on using the correct form throughout each exercise. Also, make sure to incorporate other exercises into your routine that doesn’t require as much wrist movement. This will help to reduce the strain on your wrists and decrease any discomfort or pain you may be feeling.
Carol tunnel – this is a condition that can cause pain and discomfort in the wrist due to pressure on the median nerve. To avoid this, make sure to keep your wrists in a neutral position throughout each exercise and don’t flex or extend them too far.
Ganglion cysts – these are small sacs filled with fluid which can form around joints, such as the wrist. To reduce the chances of this occurring, make sure to keep your wrists in a neutral position and not flex or extend them too much.
Tendonitis – this is inflammation of the tendons which can be caused by repetitive motion or overuse. To avoid this, make sure to take regular breaks in between sets and focus on using the correct form throughout each exercise.
If you have any of these conditions, then it’s important to see a doctor or physical therapist for diagnosis and treatment.
Previous injuries
If you’ve previously suffered an injury to your wrist or another area of your body, then this could be the cause of any pain or discomfort you’re feeling while doing seated cable rows. Make sure to take extra care when performing exercises and to stop immediately if you start to experience any pain or discomfort.
If you have suffered from a wrist injury in the past you will know how debilitating it can be, so make sure you aren’t trying to lift too heavy and make sure your form is spot on to prevent any reoccurrences, as the area in question is normally weakened and more prone to injury.
Ignoring your body may lead to further aggravation, elevated healing times and more problems…so pay close attention to how you feel.
Weak Wrists
If you have weak wrists, this can also increase the chances of experiencing wrist pain or discomfort while doing seated cable rows. To combat this, focus on using lighter weights and focusing on correct form throughout each exercise. You may want to consider incorporating some specific wrist exercises into your routine as well to help strengthen your wrists.
Building strength in your wrists and forearms can be easily achieved with exercises such as wrist curls, wrist extensions and reverse wrist curls…all of which are excellent for targeting the small muscles.
Another important factor to consider when trying to avoid wrist pain or discomfort is warming up before engaging in any exercise routine. Make sure to perform some dynamic stretches, as well as light cardio, to warm up the muscles and joints before beginning any workout. Warming up will also increase blood flow and reduce the chances of experiencing any pain or discomfort.
Related: Why am I not feeling lats on back exercises?
Grip and handle
It is also important to consider which grip and handle you are using while performing seated cable rows. Improper use of a grip or handle can increase the amount of stress placed on your wrists, leading to increased pain and discomfort.
For example, there are many different types of handles you can use such as straight, V-shaped and curved handles. Using the correct handle for your size can help to reduce the amount of strain you feel on your wrists. Different handles will also change the angle of your wrists, as some will use an overhand grip, while others will require a neutral grip.
It is also important to make sure that you are not using a grip which requires you to use too much force with your thumb when pulling the weight back. If this is the case then it might be best to remove your thumb and use the other four fingers to grip the handle, as this will reduce any strain placed on your wrists.
Final thoughts…
Wrist pain while performing seated cable rows can be caused by a number of things such as repetitive strain, poor technique, weak wrists or previous injuries.
To avoid any discomfort it is important to warm up before exercising and focus on using the correct form throughout each exercise. Consider which grip and handle you are using and make sure it is the correct size and shape for you. If you are still experiencing pain, then it’s best to see a doctor or physical therapist for diagnosis and treatment.
By paying close attention to your form, grip and handle while performing seated cable rows, you will be able to reduce the risk of any wrist pain or discomfort.
Do you feel your wrists when doing seated cable rows and have these tips helped? Let me know in the comments below.
