Quick Answer to Your Questions
Can pull-ups cause elbow pain?
Yes, pull-ups can cause elbow pain—but the exercise itself is rarely the true problem.
Why do my elbow hurt during pull-up or chin-ups?
In most cases, elbow pain during pull-ups 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 gripping and pulling movements.
Why pain persists: With pull-ups, elbow pain is rarely just about the elbow itself. It often comes from how gripping and pulling overexert the arms, how restricted muscles and irritated tendons handle stress during repeated pulls, and compensation patterns that develop over time.
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Pull-Ups Mechanics That Can Contribute to Elbow Pain
I’ve been training for over 10 years and have personally experienced—and resolved—elbow pain from pull-ups.
The pull-up and chin-up mechanics and factors below are important to understand because they can contribute to elbow discomfort. However, they are not the main cause of elbow pain during pull-ups.
This page explains the main cause.
Grip Type and Forearm Alignment
Wide Overhand Grip
A wide grip increases pressure on the outer elbow tendons, often contributing to tennis elbow, especially when the forearm extensors are tight.
Close Underhand Grip (Chin-Ups)
Places greater stress on the inner elbow tendons and increases the risk of golfer’s elbow.
Neutral Grip
Promotes more natural wrist and forearm alignment, often reducing elbow stress and irritation.
Pull-Up Variations by Assistance and Load
Weighted Pull-Ups
Adding weight can overload the tendons and muscles, especially if progression is too rapid or supporting muscles are weak.
One-Arm Assisted Pull-Ups
Help isolate muscles but may create imbalance-related issues if not carefully controlled.
Band-Assisted Pull-Ups
Provide variable resistance but can lead to uneven muscle engagement if bands are overused or poorly matched.
Machine-Assisted Pull-Ups
Offer support, but improper resistance settings or form can still irritate the elbow.
Pull-Up Variations by Technique
Standard Pull-Ups
May lead to elbow discomfort when form breaks down or flexibility is limited.
Chin-Ups
Emphasize the biceps and forearm flexors, increasing the likelihood of inner elbow discomfort when muscles are tight.
Behind-the-Neck Pull-Ups
Increase shoulder and elbow stress due to awkward positioning and joint alignment.
Handles, Bars, and Attachments
V-Handle (Double D Handle)
Encourages neutral wrist alignment, reducing elbow tendon tension when positioned correctly.
Triceps Rope
Supports neutral wrist positioning but can cause elbow irritation if resistance is excessive.
Pull-Up Bar Thickness
Bars that are too thick or too thin for hand size can cause grip instability and compensatory stress at the wrists and elbows.
Bar and Hand Positioning
Uneven Hand Placement
Misaligned grip can cause one arm to overcompensate, increasing tendon stress and injury risk.
Load Management and Programming
Weight Load
Weighted pull-ups can overload connective tissues if progression is too aggressive.
Type of Workout Program
Repeating the same pull-up variation excessively can lead to repetitive stress injuries. Varying movements helps distribute tendon load.
Range of Motion and Muscle Restrictions
Range of Motion
Excessive stretching or limiting motion creates uneven tendon stress and elbow discomfort.
Tight Lats
Restricted lat mobility limits shoulder movement, indirectly destabilizing the elbow during pull-ups.
Wrist, Triceps, and Elbow Referral Stress
Overload of Wrist Flexors and Extensors
Excessive forearm loading—especially during overhand grips—can inflame the outer elbow.
Overstretching of the Triceps
Inelastic triceps can cause discomfort at the back of the elbow during arm-bending movements.
Pain at the Front Crease of the Elbow
Often related to irritation of the brachialis or lower biceps tendon during elbow flexion.
Wrist Stability
Overly flexed or extended wrists increase tension on the elbow tendons and contribute to pain.
Alternative Exercises to Avoid Pain During Pull-Up Workouts
This section outlines alternative exercises to pull-ups that target the same muscle groups while minimizing stress on the elbow tendons, allowing you to maintain lat strength and muscle size with a lower risk of irritation.
You can find instructions of the exercises below on the JEFIT exercise database.
- Resistance Band Lat Pulldown: Resistance bands offer variable resistance and a smoother motion, reducing pressure on the elbow tendons compared to traditional pull-ups.
- Machine-Assisted Pull-Up (Hammer Grip): This variation engages the lats with less strain on the elbow tendons by providing assisted weight support and promoting a neutral wrist position, which minimizes tension on the forearms.
- Leverage Machine Iso Row: A leverage machine row isolates the back muscles while providing support for the elbows and reducing joint compensation, making it a safe alternative to traditional pull-ups.
- Dumbbell Pullover (Straight-Arm): This exercise strengthens the lats and chest while reducing strain on the elbows by using a controlled, straight-arm motion that doesn’t require elbow flexion.
- Cable Incline Pulldown: This alternative provides adjustable resistance and a natural range of motion, minimizing pressure on the elbow tendons while effectively targeting the lats.
Additional Helpful Tips to Avoid Pain
- Tip #1: 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 forearm stretches (watch this YouTube video).
- Tip #2: Perform elbow self-myofascial release (SMR) exercises the night before your pull-up workouts. SMR relaxes tense muscles, preventing and counteracting elbow injuries.
- Tip #3: For a complete lifter’s guide with FAQs, see: Elbow Pain from Gym/Lifting.
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