forearm strengthening

I have moved up to lifting heavier weights but keep getting a real nasty pain from my wrist to the middle of my forearm .. its frustrating and an obvious hindrence to y schedule as it dominates every upper body exercise i do. when a press the muscles down the right hand side of my forearm, it hurts like hell .. in the pulling up motion of a bicep curl it really hurts.. then as i am etending my arm down straight to finish.. its hurts more..

i have tried resting it and doing wrist curls etc but nothing is working.. it applies to both arms..

when im doing military press or bench presses. it hinders the upward movement.. once ive got there, then the strength from my chest and shoulders copes .. its just my bloody wrist and forearms..

can anyone suggest any ways of sorting the problem or coping with it??

You could wear gloves with wrist straps this will help take the stress off your wrists but it won't help to strengthen your wrist/forearms.

If you arent doing them already, i would add (strapless) deadlifts to your workout and hammer curls. These should add some strength to your forearms

the soreness and problem you are describing is coming from your grip


the angle of your wrists as you lift/curl and dumbell or barbell is the cause of this

i was hindered by the same thing for my first few months training, was really sore and hit me really hard after puttin the weight down after a set and yeah was very sore to press the muscle in also . sorted the grip out and now am fine

drop curls (at least until the problem goes away), they can be terrible for the wrists.  Used to get it.  Dont use gloves as it will restrict your grip, use chalk.

I used an elastic tube type support bandage whilst training and simply cracked on.  After about 8 weeks everything strengthened up and never had a problem since.

Heavy deadlifting is great for grip as are things like DB pressing/rowing etc.