Forearm pain when doing pull ups

Forearm pain during pull ups usually reflects high demand on gripping muscles and wrist or elbow tendons. Hanging body weight, changing grip width, or increasing repetitions quickly can expose a tissue that is not ready for that load.

The forearm works continuously to hold the bar while the elbow bends and the shoulder moves. Pain on the inner elbow or forearm can occur with Golfer's Elbow; pain on the outer side can occur with Tennis Elbow. Burning, tingling, or pain travelling into the hand may point toward nerve irritation instead. The exact source depends on the location, onset, and examination.

Stop the movement if pain is sharp, spreading, or increasing between sets. For now, avoid long hangs and use easier pulling variations that do not reproduce symptoms. Check that the wrist is not forced into an extreme angle, and practise gentle forearm and shoulder motion. Return in stages, adding either hanging time or repetitions at a time, while monitoring how the arm feels later that day and the next morning.

Book an assessment when symptoms continue despite changing the exercise, or when grip strength, sleep, or daily tasks are affected. Seek prompt care after a sudden tearing sensation, bruising, major swelling, or inability to hold the bar or move the arm. Numbness, persistent pins and needles, or a hand that turns pale or cold should be assessed urgently.

Ask whether your symptoms fit a tendon, muscle, joint, or nerve problem and whether your grip or shoulder position is contributing. Request clear criteria for restarting pull ups, suitable alternatives, and exercises to rebuild grip capacity safely.