Biceps Tears From a Mixed-Grip Deadlift

The deadlift works several large muscle groups, including the hamstrings, quads and back muscles, so you can lift relatively heavy weights during this exercise. However, your grip may give out before the target muscles. A mixed grip offers a more secure hold, but it can also increase your chance of a biceps tear. Take some basic precautions when performing the deadlift exercise to increase your grip strength without increasing your risk of injury.

  1. Mixed Grip

    • A mixed grip, also called an alternate grip, is when one hand is pronated -- your palm faces the floor -- and the other hand is supinated -- your palm faces the ceiling. The bar rests in the palm of your supinated hand so it doesn't take as much effort to hold the weight. With a mixed grip your fingers and forearms won't tire as quickly as they would with a standard overhand grip.

    Biceps Brachii Anatomy

    • The biceps muscle, which is mainly responsible for bending the elbow, extends down the front of your arm from your shoulder to your elbow. It is comprised of a short head and a long head. Each muscle head has its own tendon connection to the scapula at the shoulder area. Near the elbow, the two muscle heads come together and share a tendon connection to the forearm bone.

    Strain on the Biceps Brachii

    • When you use a mixed grip during the deadlift exercise, it is the supinated arm that is at risk for a biceps tear. Having a slight bend in your elbow as you hold the weight in front of your thighs places a lot of tension on the biceps muscles. It is the same position as the beginning of a biceps curl exercise. The upper portion of the biceps that connects to the shoulder is stable because it is supported by two tendon connections, but the lower portion is more vulnerable because it is only supported with one tendon insertion. Holding a heavy load with a supinated grip places too much stress on the lower area of the biceps.

    Precautions

    • To reduce your risk of a biceps tear from a mixed grip, hold the bar with an overhand, double-pronated grip and use wrist straps to improve your hold when performing heavy lifting exercises, such as deadlifts and shrugs. If you need to use a mixed grip, take some precautions. Alternate which hand is supinated and keep your elbows fully extended to release some of the pressure on the biceps muscles.