Why Do My Hands Hurt When I Do Pull Ups?

When you do pull ups, the weight of your body is pulling on your hands and fingers. This can cause pain in the wrists, hands, and even the tendons in your arms. There are several ways to prevent this pain from happening.

Source: youtube

Why Do My Hands Hurt When I Do Pull Ups

When it comes to doing pull-ups, one of the most common mistakes people make is gripping the bar too tightly. This can lead to pain in your hands and shoulders because you’re not able to properly utilize the strength and flexibility in your muscles. Another reason why someone might experience pain when doing pull-ups is that they are using an improper grip.

For example, if you use a bent-over grip instead of a pronated grip, this will put more stress on your shoulder joint. Additionally, if you are fatigued, it’s also harder for you to perform pull-ups correctly due to the reduced range of motion in your arms. Lastly, lack of flexibility in your shoulder muscles can also be a hindrance when trying to do pull-ups. If you don’t have a sufficient range of motion, then you’ll find it hard to maintain a strong grip and avoid any potential injuries.

Gripping The Bar Too Tight

When you do pull-ups, it’s important to grip the bar with your palms facing forward to avoid hurting your hands. Gripping the bar too tightly can lead to pain in your hands and wrists.

You don’t need to use too much pressure when doing pull-ups; simply enough to keep you from dropping the bar. If gripping the bar becomes too difficult, then try using a wider grip or changing the position of your hands on the bar.

Changing your pulling strategy may help alleviate some of the pain in your hands and wrists when doing pull-ups. Pull-ups are an excellent exercise for building strength in your upper body and core muscles. Pullups are a great way to increase endurance and stamina because they require effort for a sustained period of time.

There is no wrong way to do pull ups; as long as you are able to maintain a good grip, you are doing them correctly! Be sure to warm up before trying any new exercises, especially if this is your first time doing them, as these can be tough on the body! Finally, make sure that you always have a set routine for working out so that you don’t overdo it and injure yourself in the process!

Use Of Improper Grip

Improper grip when doing pull-ups can lead to pain in your hands. You should use a three-finger grip when doing pull-ups to avoid this type of injury. It is important to keep your palms facing each other when performing the exercise.

You shouldn’t lean back excessively while pulling yourself up, and you should brace your core muscles to help support your body weight. If you find that you are struggling with proper form, it may be helpful to seek out professional help.

Proper hand positioning will allow you to do more repetitions with less potential for injury, and ultimately improve your performance in the gym! When working on improving your hand strength and mobility, start small by adding a few simple exercises into your routine every day.

As you become stronger, you can gradually increase the difficulty of the exercises until they reach their maximum intensity level; this will also help prevent injuries from occurring in the future! Make sure to stretch after every workout session to ensure that your hands are feeling good as you head toward the next one! Finally, always warm-up before starting any new exercise regimen in order to minimize risk of injury

Doing Pull Ups When Fatigued

Doing pull-ups when fatigued can lead to hand pain, especially if the exercise is done incorrectly. Proper form is essential for avoiding hand pain while doing pull-ups. To make sure your form is correct, you should use a bar that is adjustable or one that you can secure to a doorframe or wall.

When starting off, it may be helpful to do fewer reps at a time in order to gradually increase the intensity of the workout. You should rest your hands between sets by massaging them with light pressure and using ice or heat as needed. After completing each set, you can stretch your fingers and wrists before beginning the next set.

If you experience hand pain after doing pull ups, it may be best to stop the exercise altogether and consult with a doctor instead. Although stopping an exercise due to hand pain may seem difficult, following these tips will help make the process easier. Finally, take care when performing any type of exercise when fatigued in order to avoid injury and ensure optimal results

Lack Of Flexibility In Shoulder

Lack of flexibility in the shoulder can be the result of age, injury, or poor muscle tone. Exercise and stretching can help to improve range of motion and reduce pain. Strengthening your core muscles will also help to maintain good shoulder stability.

Doing pull ups is a great way to start improving range of motion in your shoulders because it targets multiple muscles at once. You can also perform pushups with a resistance band for an added challenge. If you’re not able to do pull ups or pushups on your own, you can enlist the help of a trainer or physical therapist to get started.

In order to make sure that your exercises are effective, be patient and focus on progress rather than perfection. Avoid using weights that are too heavy if you’re still struggling to improve range of motion in your shoulders even after following all the instructions listed here. Give yourself time – expect results to take up to six months for maximum benefit! Remember that it takes patience and consistency to see real changes in your shoulder flexibility – don’t give up too soon!

The Muscles That Are Used In Pull Ups

When you do pull ups, your muscles are used in a variety of ways. Your biceps and triceps are the main muscles that are involved when doing pull ups. You use your lats to help support your body while doing pull ups.

When you do pull ups, your core is also working hard to stabilize you during the exercise. To increase the intensity of pull ups, try using heavier weights or adding more repetitions to the routine. Pullups can be done at any level, so there’s no need to worry if you’re new to the exercise or not quite ready for harder variations yet.

The best way to increase your strength in pull ups is by gradually increasing the difficulty of the exercises over time. Always warm up before starting a new workout routine including pulling up exercises, to avoid injury and improve performance. Remember to keep a healthy diet and plenty of hydration while training with weights; these will help improve yourpull up results as well!

How To Do A Proper Pull Up

One of the most common issues with pull ups is improper form. Your hands hurt as you are lifting too much weight. To avoid pain and injury, make sure to do your pull ups correctly by following these simple tips: Keep your back straight when you are performing a pull up, and keep your core engaged.

Use an overhand grip on the barbell or weight stack and keep your palms facing forward. When lowering yourself down towards the bar, use a slow and controlled descent to ensure an efficient workout. Don’t forget to breathe! Inhale as you come down towards the bar, exhale as you raise yourself up again.

If you find that you are struggling with pain during a pull up, take a break for minutes and give it another try later in the day. Swimming can also be beneficial for helping improvepull up form because it helps increase range of motion in muscles throughout your body .

Strength training can also help build muscle strength which will improve how well you can perform pull ups Finally, don’t forget to stretch after completing your pull ups! This will help prevent any future injuries.


There could be a number of reasons why your hands hurt when you do pull ups, but it’s most likely due to insufficient strength and fitness. To get better results, you should focus on exercises that target both your upper and lower body, as well as increase your stamina.

Leave a Comment

Your email address will not be published.