A Helpful Guide to Elbow Pain from Lat Pulldown

 Nurudeen Tijani (T.J.) Founder of TitaniumPhysique | Pain Relief Fitness Coach

Written by: Nurudeen Tijani

Updated: April 26, 2024

I've been lifting for ten years, and I've dealt with and overcome many elbow injuries. The primary cause of elbow pain from lat pulldown is restricted (shortened and tense) triceps and forearm muscles that strain the elbow tendons during pulldown. To prevent elbow discomfort, maintain pliable triceps and forearms through self-myofascial release exercises. These exercises can instantly relieve the restrictions in the muscles and minimize the risk of injury, overuse, and inflammation.

Nurudeen performs cable lat pulldown (elbow pain from lat pulldown)

Listen to the article: 12 minutes

YouTube video

Understanding Elbow Pain from Lat Pulldown


Why do I have elbow pain from lat pulldown? How do I fix it?

Elbow pain from lat pulldown exercises can occur for several reasons, including:

  1. Restricted triceps and forearm muscles (shortened, tight, and tense muscles)
  2. Inadequate stretching or warm-up of the forearm and triceps before exercise
  3. Using excessive resistance (e.g., heavy lat pulls)
  4. Incorrect form or lifting technique
  5. A sudden increase in training volume (i.e., performing an excessive amount of lat pull sets)
  6. Overtraining (e.g., a sudden increase in upper body training volume)
  7. Inadequate recovery
  8. Lack of myofascial release

These factors, individually or in combination, can cause your elbow to hurt during pulldown exercises. Yet, for most people, the primary cause is restricted (shortened and tense) triceps and forearm muscles that strain the elbow tendons.

To prevent this condition, prioritize proper form, gradually increase weights, and, most importantly, maintain pliable triceps and forearms through self-myofascial release "SMR" exercises.

SMR involves using tools like foam rollers or massage balls to release tight and tense muscles. Restricted muscles exert tension and strain tendons. When you release these muscles, they become more pliable and elastic, reducing the pulling tension on the tendon and joint. SMR is the fastest way to treat and alleviate muscle and tendon pain.

Get instant access to my in-depth and highly-rated course for a step-by-step guide to performing SMR exercises effectively. Start eliminating your elbow pain today! Click here to access the TitaniumPhysique Program now.

Why does my elbow hurt after doing lat pulldown exercises?

"Pull exercises" such as the cable or machine lat pulldown can trigger or worsen elbow pain because the exercise impacts the triceps and elbow tendons.

The repetitive use of the elbow during pulldowns can strain and inflame the triceps and elbow tendons, leading to acute elbow pain after the workout. This situation is what causes your elbow to hurt after doing pulldowns.

Acute elbow pain is an inflammatory pain experienced during or immediately after a workout. In this case, symptoms of acute elbow pain include:

  • Burning pain around the tip and joint of the elbow.
  • A sensation of heat, swelling, or redness in the elbow area.
  • Soreness in the elbow after exercising.
  • Elbow pain when bending and straightening the arm.
  • Sharp or severe elbow pain during or after lat pulls.
A comparison photo of the forearm extensors and triceps muscle/tendon

A side-by-side comparison photo of the forearm extensors and triceps muscle. Left image: Illustration of the forearm extensor muscles and tendon. Right photo: Illustration of the shoulder joint, scapula, arm bone, and triceps brachii muscle and tendon. When these muscle groups become shortened, they cause pain on the outside and back part of the elbow during lat pulldown. The "X" indicated on each photo is where trigger points in the forearm extensors and triceps muscle tend to occur. Trigger points, known as muscle knots, are small, hyperirritable spots within a muscle. They cause pain and tenderness and can develop due to muscle overuse, stress, or injury.

Why am I experiencing pain inside, outside, or back of my elbow during pulldown?

  1. Inner elbow pain - during close-grip reverse lat pulldown, the forearm flexors can strain and inflame the tendon on the inside part of the elbow (medial elbow tendon), causing inner elbow pain. This condition is known as golfer's elbow or medial epicondylitis.
  2. Outer elbow pain - during wide-grip lat pulldown, the forearm extensor muscles can overload and inflame the tendon outside the elbow (common extensor tendon), causing outer elbow pain. Medically, this condition is called tennis elbow or lateral epicondylitis.
  3. Back of elbow pain - finally, during pulldown exercises, the triceps muscle can become overloaded and strain the triceps tendon, causing pain at the back of the elbow. This condition is known as triceps tendonitis.
YouTube video

Check out this 2023 video of me performing the wide-grip cable lat pulldown during a chest and back workout.

Why do I suddenly experience elbow pain during pulldowns without an apparent cause?

The muscle conditions that lead to elbow pain during lat pulldown develop gradually and cumulatively. Over time, the repetitive use of the triceps and forearm muscles can lead to muscle restriction, causing them to become shortened and inelastic. This process of muscle restriction can take months or even years to develop.

When the triceps and forearm muscles are chronically restricted, everyday activities at the gym, picking up weights, gripping exercise bars or dumbbells, and lat pulldown workouts can unexpectedly trigger elbow pain without an apparent cause.

Unfortunately, most people are often unaware of the restricted state of their forearm or triceps muscles until they experience this sudden onset of elbow pain during these activities.

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Impact of Lat Pulldowns on Elbows


Can muscle tension in the forearm contribute to elbow pain during pulldowns?

Yes, muscle tension in the forearm contributes to pain in the elbow during lat pulldown. Muscle tension is one of the root causes of elbow pain.

During lat pulldowns, the triceps and forearm muscles activate and contract. As you continue to exercise, the forearm flexor, forearm extensor, and triceps muscles can become tighter and shorter.

The shortened triceps and forearm muscles exert increased tension on the elbow and triceps tendon, reducing their elasticity. As a result, the elbow tendons get overloaded and inflamed, causing elbow discomfort during cable or machine pulldown.

For a deep dive into the root causes of elbow pain, elbow tendonitis injuries, elbow bursitis, chronic versus acute pain, and the fastest way to fix these conditions, you can check out these helpful resources:

A comparison photo of the forearm extensors and flexor muscles

A side-by-side comparison photo of the forearm extensors and flexor muscles. Left image: Illustration of the forearm extensor muscle group and tendon. Right photo: Illustration of the forearm flexor muscles and tendon. When these muscle groups become shortened, they cause outer and inner elbow pain during pulldowns.

Are lat pulldowns bad for the elbows?

When performed using proper technique, lat pulldown exercises such as wide-grip pulldown, close-grip reverse pulldown, v-bar pulldown, single-arm kneeling pulldown, rope pulldown, machine pulldown, and behind-the-neck pulldown are not harmful to the elbows.

However, it's important to note that inadequate warm-up, excessive resistance, or sudden increases in training volume can overload the elbow and triceps tendons, leading to elbow tendonitis and pain.

Can lat pulldowns cause damage to the elbows?

When performed using proper technique, lat pulldowns do not cause damage to the elbows. However, individuals with elbow tendonitis may experience worsening chronic pain or relapse of acute elbow pain, leading to elbow tendinosis.

Tendinosis is a condition characterized by the degeneration of tendon collagen due to repetitive stress and chronic injury. It can result in a loss of strength in the tendon and may even lead to tendon tear or rupture.

Therefore, performing pulldowns with pre-existing elbow or triceps tendonitis (i.e., inflammatory tendon pain) can increase the risk of developing elbow tendinosis and potentially cause damage to the elbows.

Can tight lats cause elbow pain?

Tight lats can indirectly contribute to elbow instability but do not directly cause pain. The latissimus dorsi muscle (also known as 'the lats muscle' or 'the lats') attaches to specific bones in the body, including the vertebrae (7th to 12th thoracic vertebrae and thoracolumbar fascia), iliac crest, costal ribs (9th to 12th ribs), scapula, and the humerus.

Therefore, when the lats are tight, they can directly cause upper/mid back pain, lower back pain, and shoulder pain. If the shoulder becomes injured, it can destabilize the elbow during lifting activities such as lat pulldown.

Illustration of the latissimus dorsi origin and attachment at the iliac crest

An illustration showing the origin and attachment points of the latissimus dorsi muscle. These include the iliac crest, T7-L5 vertebrae, thoracolumbar aponeurosis, inferior angle of the scapula, and bicipital groove. When the lats become restricted, it can limit the shoulder's range of motion and potentially destabilize the elbow joint.

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Managing Elbow Pain and Alternative Exercises


Can I still do lat pulldown if I have elbow pain?

Whether or not you can do pulldowns with elbow pain depends on the severity of the injury. If it's mild, you can use short-term pain relief solutions such as sports or kinesiology tape, elbow sleeves, braces, or straps to reduce pain during the exercise. Suppose it's chronic, severe, or causes sharp pain. In that case, it's best to treat the underlying cause of the pain before resuming exercise.

YouTube video

Check out this 2023 video of me performing the machine lat pulldown exercise at the gym. The guided motion of the machine provides enhanced stability and control, helping to learn and maintain proper form.

Which variation of lat pulldown is better for avoiding elbow pain: machine or cable?

While all variations of pulldowns have the potential to trigger or worsen elbow pain, the machine lat pulldown is better for avoiding such pain compared to the cable lat pull. Machine lat pulldowns provide a guided and controlled motion, which helps reduce the strain on the elbow joint.

The fixed movement pattern promotes proper form and minimizes unnecessary stress on the elbows, making it a more suitable option for individuals prone to or experiencing elbow pain. Alternatively, you can explore other exercises as alternatives to the lat pulldown (see below).

What are alternative exercises to lat pulldown when experiencing elbow pain?

Pulldowns performed with an overhand or reverse underhand grip can exert excessive tension on the elbow tendons. As such, you can consider alternative exercises that minimize tension in these areas and alleviate elbow pain.

Below are six alternatives to lat pulldowns that you can try.

Additionally, for the exercises listed below, performing partial reps, where you don't fully bend the elbow during the exercise, can further reduce tension on the elbow tendons and joints.

  1. Resistance Band Lat Pulldown
  2. Machine Assisted Pull-Up
  3. Machine Assisted Pull-Up (Hammer Grip)
  4. Leverage Machine Iso Row
  5. Dumbbell Pullover (Straight Arm)
  6. Cable Incline Pulldown

You can check out the JEFIT library, for instructions and video demonstrations of these exercises.

Healing and Prevention


How long does it take to heal elbow pain caused by lat pulldown?

By combining post-workout treatments such as RICE therapy (to relieve burning pain), magnesium supplementation (to reduce inflammation), and self-myofascial release (to alleviate sharp, severe, shooting, and dull pain), it is possible to heal elbow pain caused by lat pulls within 7-10 days.

It will involve performing self-myofascial release (SMR) on the triceps and forearm muscles at least 2-3 times daily. Get step-by-step guidance with my TitaniumPhysique Program to ensure you do these exercises correctly and effectively. Click here to access the program now.

However, keep in mind that while resting the elbow (i.e., taking a break from physical activity) may provide temporary relief, it will not fix the root cause of the pain - restricted triceps and forearm muscles that overload the elbow tendons and lead to elbow discomfort during lat pulldowns.

What options do I have to stop elbow pain?

To stop your elbows from hurting during lat pulldowns, you have two options: using short-term pain relief remedies for temporary relief or addressing the root cause of the pain to prevent its recurrence.

Option #1: Short-term relief remedies. These include:

  • Using joint supplements and vitamins
  • Taking anti-inflammatory painkillers (NSAIDs)
  • Undergoing physical therapy
  • Incorporating stretching exercises
  • Applying ice and resting the affected area
  • Wearing elbow braces or straps
  • Using kinesiology tape
  • Applying topical anti-inflammatory solutions such as oils and creams

Option #2: Fix the root cause to prevent elbow problems from interfering with your pulldown workouts. Address muscle restriction by improving forearm, triceps, and biceps muscle pliability.

Learn how my TitaniumPhysique Program can help you quickly eliminate pain at its source. Click here to access the program now.

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