Biceps Curls & Neck Pain: Why It Happens & How to Prevent It

Biceps curls are a staple upper-body exercise across gyms, workplace fitness programs, and recreational training in Canada. But a common complaint — especially for new or fatigued lifters — is neck pain after curls. This usually reflects poor lifting mechanics, muscle fatigue, or compensation patterns.

Understanding what went wrong helps reduce strain, prevent recurring injury, and keep physical activity safe and enjoyable.

Common Cause: Poor Form & Compensation

Neck pain often develops when the body tries to “help” the biceps finish the movement. As the arm muscles fatigue, nearby muscles — especially in the neck, traps, and upper back — take over.

Typical technique breakdown looks like this:

• Head drops or tilts forward

• Shoulders round toward the chest

• Elbows drift away from the torso

• Weight swings instead of being curled

Over time, this compensation pattern stresses the cervical spine, contributing to tension, spasms, and post-workout stiffness.

Proper Curling Technique

A few key checkpoints can prevent unnecessary strain:

✔ Feet at shoulder-width
✔ Elbows tucked to ribcage
✔ Shoulder blades lightly retracted
✔ Neck in neutral alignment
✔ Wrist and forearm performing the majority of the curling motion
✔ Slow lowering phase (no momentum)

Maintaining neutral posture ensures the biceps — not the neck — are doing the intended work.

Is It Dangerous? When to Be Concerned

Most neck soreness from curls is due to minor muscle strain, but attention is needed if pain is:

• Sharp or radiating

• Associated with numbness or tingling

• Affecting grip strength

• Triggering headaches

• Persisting longer than 72 hours

These symptoms may indicate a more complex cervical or nerve-related issue that requires medical evaluation.

Prevention Strategies

Simple adjustments can help:

🟦 Reduce load during fatigue — avoid “cheating reps”
🟦 Alternate curl variations (hammer, preacher, cables)
🟦 Add rotator cuff & scapular stability exercises
🟦 Warm up shoulders & upper back
🟦 Avoid neck craning during exertion

Individuals working in physically demanding occupations in Canada may benefit from supervised conditioning to prevent overuse injuries.

Initial First Aid & Self-Care

For mild strain or acute tension:

• Rest from upper-body lifting for 48-72 hours

• Apply cold packs for pain and swelling

• Use heat after the first 24 hours for stiffness

• Consider OTC pain relief if appropriate and medically safe

• Gently reintroduce movement once discomfort decreases

If symptoms worsen, a healthcare assessment can rule out neurological or muscular complications.

Educational Disclaimer

This information is for public education only. It is not a medical assessment, treatment plan, or workplace fitness clearance. Canadians experiencing significant, recurring, or worsening symptoms should speak with a licensed healthcare professional.