Why Your Elbows Hurt During Row Exercises: Common Injuries and Mechanical Issues

Written by: Nurudeen Tijani (Wellness and Pain Relief Fitness Coach)

Nurudeen performs bent-over barbell rows in a gym

I've been lifting for ten years and have personally experienced and overcome elbow pain while performing row exercises.

This includes popular variations like the Barbell Bent-Over Row, Seated Cable Row, T-Bar Row, Single-Arm Dumbbell Row, and Upright Row.

In this article:

I’ll explain the causes of this issue and suggest alternative row exercises you can try.
I’ll also share treatment exercises and a detailed program to fix and prevent elbow problems.

Quick and Helpful Resources for "Row Exercises Elbow Pain"

Treatment Exercises: If you're looking for exercises to fix "elbow pain from row exercises," check out this post and photos: Elbow Tendonitis Treatment and Relief Exercises. I demonstrate simple exercises using self-myofascial release (SMR), a highly effective method for addressing muscle and tendon pain.
Comprehensive Guide: For a complete guide on elbow pain related to weightlifting, read this article: Elbow Pain: A Helpful Guide for Lifters. It covers the root causes of elbow pain, common injuries, elbow anatomy, exercise mechanics, treatment options, and a detailed FAQ section packed with valuable insights.
Fast Relief Program: For an easy-to-follow video course to fix "elbow pain from row exercises," consider the TitaniumPhysique program. It’s the fastest way to eliminate and prevent elbow pain. In the program, I teach SMR techniques that provide instant relief. Trusted and used by athletes and bodybuilders, the program boasts a 98% satisfaction rate.

Ready to begin? Yes, I'm ready to heal my elbow .

Injuries That Cause Elbow Pain During Row Exercises

Below is a list of common injuries that cause elbow pain during row exercises.

These injuries occur when restricted muscles—those that are tight, tense, or shortened—overstretch, inflame, and stress the tendons, leading to discomfort or irritation.

Based on my experience, these injuries are listed in order of prevalence among gym-goers who perform rows. Follow the link below to learn more.

Golfer's Elbow (pain at the inside part of the elbow): This is the most common injury associated with row exercises. Golfer’s elbow occurs when tight forearm flexor muscles overstretch the tendons on the inner elbow, causing inflammation and irritation. A narrow grip or improper wrist positioning during rows increases this pressure, leading to pain. Learn more about golfer's elbow.
Tennis Elbow (pain at the outside part of the elbow): Tennis elbow develops when restricted forearm extensor muscles place excess tension on the tendons at the outer elbow. Repetitive pulling motions and poor grip mechanics during rows exacerbate this issue, causing stress and eventual pain. Learn more about tennis elbow.
Brachioradialis Tendonitis (pain at the outside of the elbow, near the forearm and triceps): This condition arises from tension in the brachioradialis muscle, which overstretches its tendon near the outer elbow. Heavy resistance or improper grip width during row exercises can overload this tendon, leading to irritation and discomfort.
Distal Bicep Tendonitis (pain in the lower biceps near the elbow): Restricted biceps muscles can overexert the tendon connecting the biceps to the elbow. This often occurs when lifting excessive weight or failing to control the range of motion during rows, resulting in inflammation and pain near the lower biceps. Learn more about distal bicep tendonitis.
Brachialis Tendonitis (pain at the crease of the elbow): Tightness in the brachialis muscle can overstretch its tendon, located at the front crease of the elbow. This injury is often triggered by lifting heavy weights without proper warm-up of the biceps. It leads to discomfort and irritation in the elbow joint. Learn more about brachialis tendonitis.
Triceps Tendonitis (pain at the back part of the elbow): This injury occurs when restricted triceps muscles overstretch and inflame the tendon connecting the triceps to the elbow. Improper form or excessive weight during rows can further increase tension and pressure, causing pain at the back of the elbow. Learn more about triceps tendonitis.

Tip: Addressing muscle restrictions through self-myofascial release can relieve tension, improve tendon flexibility, and prevent these injuries. For best results, focus on the entire arm, including the triceps, biceps, and forearms.

Ready to get started? Yes, I’m ready to eliminate pain .

Row Exercise Specific-Issues and Elbow Mechanics That Cause Pain

This section explains specific factors related to row exercises that can contribute to elbow pain.

While these issues and mechanics are unique to rows, the underlying cause remains the same: muscle stiffness.

When muscles are pliable and flexible, many of these issues become less significant.

Type of Grip: Overhand vs. Underhand: An overhand grip can increase tension in the forearm extensors, while an underhand grip may overstretch the forearm flexors and biceps tendons, leading to discomfort. Neutral Grip: This grip often minimizes stress on the elbow by promoting a natural wrist and forearm alignment.
Type of Row Exercise Variation: Different row variations affect elbow mechanics and tendon stress. Barbell Bent-Over Row: Can increase pressure on the elbows due to the fixed grip and heavy loads. Seated Cable Row: Provides a controlled motion but may irritate tendons with improper cable attachments. T-Bar Row: Encourages a wide grip, which may overstress the outer elbow tendons. Single-Arm Dumbbell Row: Helps isolate muscles but may create imbalances if form isn’t controlled. Upright Row: A close grip increases tension on the inner elbow tendons.
Type of Bar Used: Barbell: Often results in greater tendon stress due to its fixed grip and bar path. Swiss Bar: Can reduce wrist and elbow strain by allowing a neutral grip.
Type of Weights or Resistance Used: The equipment used significantly impacts elbow stress during rows. Resistance Bands: Provide variable resistance, minimizing tension on the elbows. Kettlebells: Allow for natural wrist rotation, reducing elbow tension. Dumbbells: Offer flexibility but require control to prevent overloading the tendons. Barbell: Fixed positioning and heavier weights create the highest impact on the elbow tendons.
Type of Machine Used: Cable Machines: Provide smoother motion but require proper attachment and form. Stationary Machines: Can stabilize movement but may inflame tendons if alignment is incorrect. Smith Machine: Encourages a fixed bar path, which can increase elbow tension.
Type of Cable Attachment Used: Tricep Rope: Promotes a neutral grip but can irritate tendons with excessive resistance. V-Handle (Double D Handle): Reduces stress by keeping wrists aligned. Single D-Handle: Requires controlled movement to prevent tendon overload.
Uneven Hand Position or Alignment on the Bar: Misaligned hand placement causes one side to overcompensate, leading to uneven tendon stress.
Overall Tendon Stress: Gradual weight progression is essential. Rapid increases overload the elbow tendons, causing inflammation.
Elbow Position: Incorrect elbow positioning during rows, such as flaring the elbows outward excessively during a Barbell Bent-Over Row, can lead to uneven stress on the tendons. Keeping the elbows closer to the body helps distribute tension evenly and reduces the risk of irritation.
Degree of Elbow Bend: Over-bending or locking the elbows during a Seated Cable Row places unnecessary pressure on the tendons, leading to discomfort or pain. Maintaining a slight, natural bend throughout the movement ensures proper tendon alignment and minimizes tension.
Weight Load: Excessive weight often leads to improper form and compensatory movements, such as jerking or using momentum during a T-Bar Row. These movements can overstress the elbow tendons, inflame surrounding tissues, and increase the risk of injury.
Type of Bar Used (Thick vs. Thin): Thick Bars: May lead to forearm tension and wrist discomfort, especially for individuals with smaller hands. Thin Bars: Can cause instability and overexertion of the elbow tendons. Use bar sizes suited to hand size to avoid these issues.
Misalignment of Weights: Unevenly loaded weights on a barbell during a Barbell Bent-Over Row can shift the center of gravity, causing one side of the body to overcompensate. This imbalance places uneven pressure on the elbow tendons, leading to irritation and potential injury.
Type of Workout Program: Repeating the same row variations without variation can result in repetitive stress injuries. Rotating exercises can reduce tendon overload.
Range of Motion: Limiting or excessively stretching the range of motion during a Seated Cable Row can place uneven pressure on the elbow tendons. For example, pulling the handle too far back may overstretch the biceps tendon, while not extending the arms fully forward can create tension in the forearm tendons.
Overload of the Wrist Flexors: Most row exercises naturally overload the wrist flexors due to the pulling nature of the movement, especially during heavy lifting. For instance, during a Barbell Bent-Over Row, the increased load on the wrist flexors can overstress these muscles, contributing to tension and pain that radiates to the elbow.
Overly Flexed Wrists: Keeping wrists neutral is critical, especially during Single-Arm Dumbbell Rows. Excessive wrist flexion while pulling the dumbbell can transfer undue tension to the elbow tendons, leading to discomfort or pain.
Overstretching of the Triceps: During arm-bending movements, tight triceps can overstretch, causing discomfort at the back of the elbow.
Pain at the Front Crease of the Elbow: This occurs when the brachialis or lower biceps tendon becomes inflamed due to poorly controlled motion.
Wrist Stability: Proper wrist alignment and grip strength are essential to prevent unnecessary stress on the elbows.

Tip: By improving muscle pliability with SMR exercises, most of these issues resolve themselves. The TitaniumPhysique program can help you achieve pliable muscle.

Ready to get started? Yes, I'm ready to eliminate pain .

Row Exercises Alternative to Avoid Pain

This section provides alternative exercises to traditional row movements that target similar muscles while minimizing discomfort or irritation in the elbow tendons.

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:

Complement Your Routine: These alternatives can complement or replace traditional row exercises in your workout routine. They help reduce the risk of injury while still building back strength and muscle size effectively.
Incorporate Stretching: To avoid pain, 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 flexor and extensor stretches. However, keep in mind that stretching alone will not fix or prevent the underlying causes of elbow issues.
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 simple-to-follow video course to eliminate pain, check out the TitaniumPhysique program.

Ready to take the next step? Yes, I’m ready to eliminate pain .

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