Quick Answer to Your Questions
Can row exercises cause elbow pain?
Yes, row exercises can cause elbow pain—but the exercises themselves are rarely the true problem.
Why do my elbow hurt during row workouts?
In most cases, elbow pain during rows shows up because the muscles and tendons involved are already stiff, overworked, or lacking proper pliability. This makes the elbows less able to tolerate stress during repeated pulling movements.
Why pain persists: With row exercises, elbow pain is rarely just about the elbow itself. It usually comes from how repeated pulling overexerts the arms, how restricted muscles and irritated tendons handle stress during rowing motions, and compensation patterns that develop over time.
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Our step-by-step program is designed to help you eliminate elbow pain from lifting.
Row Exercise Mechanics That Can Contribute to Elbow Pain
I’ve been lifting for over 10 years and have personally experienced—and resolved—elbow pain from row exercises.
The row exercise mechanics and factors below are important to understand because they can contribute to elbow discomfort. However, they are not the primary cause of elbow pain during row exercises.
This page explains the primary cause.
Grip Type and Forearm Alignment
Overhand Grip
An overhand grip can increase tension in the forearm extensors, often contributing to outer elbow discomfort.
Underhand Grip
May overstretch the forearm flexors and biceps tendons, leading to inner elbow discomfort.
Neutral Grip
Promotes more natural wrist and forearm alignment and often minimizes stress on the elbow.
Row Variations and Exercise Selection
Barbell Bent-Over Row
Can increase pressure on the elbows due to fixed grip positioning and heavier loads.
Seated Cable Row
Provides controlled motion but may irritate tendons with improper attachments or excessive range.
T-Bar Row
Encourages wider grips that may overstress the outer elbow tendons.
Single-Arm Dumbbell Row
Helps isolate muscles but may create imbalances if movement is poorly controlled.
Upright Row
A close grip increases tension on the inner elbow tendons.
Bars, Handles, and Attachments
Barbell
Often results in greater tendon stress due to fixed grip and bar path.
Swiss Bar
Allows a neutral grip, reducing wrist and elbow strain.
Triceps Rope
Promotes neutral wrist positioning but can irritate tendons with excessive resistance.
V-Handle (Double D Handle)
Helps reduce stress by keeping wrists aligned.
Single D-Handle
Requires controlled movement to prevent tendon overload.
Weights, Resistance, and Equipment Type
Resistance Bands
Provide variable resistance that can minimize elbow tension.
Kettlebells
Allow natural wrist rotation, reducing stress on the elbow.
Dumbbells
Offer flexibility but require proper control to avoid tendon overload.
Barbell
Fixed positioning and heavier weights create the highest impact on elbow tendons.
Machines and Bar Path
Cable Machines
Offer smoother motion but require correct attachment and form.
Stationary Machines
Stabilize movement but may inflame tendons if alignment is incorrect.
Smith Machine
Encourages a fixed bar path, which can increase elbow tension.
Hand Positioning and Load Balance
Uneven Hand Placement
Misaligned grip causes one side to overcompensate, increasing uneven tendon stress.
Misaligned or Unevenly Loaded Weights
Uneven barbell loading shifts the center of gravity, forcing one arm to absorb more stress and irritating the elbow tendons.
Elbow Position and Joint Mechanics
Elbow Position
Excessive elbow flare during movements like the Barbell Bent-Over Row increases uneven tendon stress. Keeping elbows closer to the body helps distribute load more evenly.
Degree of Elbow Bend
Over-bending or locking the elbows during rows places unnecessary pressure on the tendons. Maintaining a slight, natural bend helps reduce irritation.
Load Management and Programming
Weight Load
Excessive weight often leads to compensatory movements, such as jerking or using momentum, which overstress elbow tendons.
Overall Tendon Stress
Rapid weight progression overloads the elbow tendons and increases inflammation risk.
Type of Workout Program
Repeating the same row variations without rotation increases the likelihood of repetitive stress injuries.
Range of Motion and Muscle Restrictions
Range of Motion
Pulling too far back may overstretch the biceps tendon, while limiting forward extension increases forearm tension—both contributing to elbow discomfort.
Wrist, Triceps, and Elbow Referral Stress
Overload of the Wrist Flexors
Row exercises naturally stress the wrist flexors, especially during heavy lifts like Barbell Bent-Over Rows, which can cause pain radiating to the elbow.
Overly Flexed Wrists
Excessive wrist flexion during rows—especially Single-Arm Dumbbell Rows—transfers tension directly to the elbow tendons.
Overstretching of the Triceps
Tight triceps can overstretch during arm-bending movements, causing discomfort at the back of the elbow.
Pain at the Front Crease of the Elbow
Often linked to irritation of the brachialis or lower biceps tendon from poorly controlled motion.
Wrist Stability
Proper wrist alignment and grip stability are essential to minimize unnecessary elbow stress.
Alternative Exercises to Avoid Pain During Row Workouts
This section outlines alternative exercises to traditional row movements that target the same muscle groups while reducing stress on the elbow tendons.
These alternatives can be used to complement or replace rows in your routine, allowing you to continue building back strength and muscle size with less risk of discomfort or irritation.
You can find instructions and demonstrations of the exercises below on the JEFIT exercise library.
- Resistance Band Rows: Resistance bands offer variable resistance and smoother motion, reducing pressure on the elbow tendons compared to traditional row exercises.
- Machine-Assisted Pull-Up (Hammer Grip): This variation engages the lats and upper back while reducing strain on the elbow tendons by promoting a neutral hand position.
- Leverage Machine Iso Row: A leverage machine row isolates the back muscles while providing support for the elbows, reducing joint compensation.
- Dumbbell Pullover (Straight-Arm): This exercise strengthens the lats and chest while reducing strain on the elbows by using a controlled, straight-arm motion.
- Back Hyperextensions: A great alternative to rows, back hyperextensions strengthen the lower back and supporting muscles without directly stressing the elbow tendons.
Helpful Tips to Avoid Pain
- Incorporate Stretching: Stretch between sets to keep the triceps and forearm muscles relaxed. A quick 15–30 second stretch while resting between sets can improve flexibility and prevent tension in the elbow tendons. Recommended stretches include the overhead triceps stretch and forearm stretches. Watch this YouTube video for demonstrations.
- Use Self-Myofascial Release (SMR): Perform elbow SMR exercises the night before your row workouts. SMR relaxes tense muscles, preventing and counteracting elbow injuries.
- For a complete guide to elbow pain from lifting—plus FAQs—see: Weightlifters Elbow Pain.
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