# Biceps pain with Deadlift using mixed grip **URL:** \ **Category:** Training Q&A \[Moderated\]\ **Tags:** training, pain, deadlift\ **Created:** [June 23, 2026, 1:42pm UTC](https://forum.barbellmedicine.com/t/biceps-pain-with-deadlift-using-mixed-grip/19854 "2026-06-23T13:42:31Z")\ **Posts on this page:** 9\ **Page:** 1
**Author:** ![ahmedeltantawi](https://sea1.discourse-cdn.com/flex001/user_avatar/forum.barbellmedicine.com/ahmedeltantawi/32/6272_2.png) [@ahmedeltantawi](https://forum.barbellmedicine.com/u/ahmedeltantawi)\ **Post date:** [June 23, 2026, 1:42pm UTC](https://forum.barbellmedicine.com/t/biceps-pain-with-deadlift-using-mixed-grip/19854/1 "2026-06-23T13:42:31Z")
Hi. Since I switched to mixed grip when deadlifting, my left biceps have a nagging pain that comes up with other exercises that use pulling movements and pressing movements. The latter is when I am setting up the barbell. For pulling movements, like pendley row or any kind of pull ups. Perhaps the mixed grip has nothing to do with the pain, it’s just I noticed the pain starting with it. Also, I would like to continue using mixed grip, so switching grips is not preferable for me. I also switch my dominant hand when deadlifting mixed grip. Thanks. ---
**Author:** ![Jordan\_Feigenbaum](https://sea1.discourse-cdn.com/flex001/user_avatar/forum.barbellmedicine.com/jordan_feigenbaum/32/1315_2.png) [@Jordan\_Feigenbaum](https://forum.barbellmedicine.com/u/Jordan_Feigenbaum)\ **Post date:** [June 23, 2026, 1:42pm UTC](https://forum.barbellmedicine.com/t/biceps-pain-with-deadlift-using-mixed-grip/19854/2 "2026-06-23T13:42:58Z")
Hi there! Sorry to hear about the arm pain. If I may ask, what program are you running? ---
**Author:** ![ahmedeltantawi](https://sea1.discourse-cdn.com/flex001/user_avatar/forum.barbellmedicine.com/ahmedeltantawi/32/6272_2.png) [@ahmedeltantawi](https://forum.barbellmedicine.com/u/ahmedeltantawi)\ **Post date:** [June 23, 2026, 5:35pm UTC](https://forum.barbellmedicine.com/t/biceps-pain-with-deadlift-using-mixed-grip/19854/3 "2026-06-23T17:35:37Z")
I am using the strength Template III (old gen). ---
**Author:** ![LeonSquatsky](https://sea1.discourse-cdn.com/flex001/user_avatar/forum.barbellmedicine.com/leonsquatsky/32/6265_2.png) [@LeonSquatsky](https://forum.barbellmedicine.com/u/LeonSquatsky)\ **Post date:** [June 23, 2026, 7:43pm UTC](https://forum.barbellmedicine.com/t/biceps-pain-with-deadlift-using-mixed-grip/19854/4 "2026-06-23T19:43:48Z")
Hey, just a fellow lifter passing by. I remember years ago, I got new shoes, tried them out on the deadlift, and I felt bad. It was probably a kind of discomfort that some would call sciatica. But that “bad” feeling did not last! The good news is that it went away after a week or two, and I’d expect the same with your report of discomfort after changing a training variable. Coincidentally, I got new shoes today, and similar feeling, which I think I think is due to just a new angle under my heels, and I’ll get used to it. ---
**Author:** ![ahmedeltantawi](https://sea1.discourse-cdn.com/flex001/user_avatar/forum.barbellmedicine.com/ahmedeltantawi/32/6272_2.png) [@ahmedeltantawi](https://forum.barbellmedicine.com/u/ahmedeltantawi)\ **Post date:** [June 24, 2026, 7:23am UTC](https://forum.barbellmedicine.com/t/biceps-pain-with-deadlift-using-mixed-grip/19854/5 "2026-06-24T07:23:21Z")
I am guessing it could be just that. Keep up the good lifts 💪🏻 ---
**Author:** ![Jordan\_Feigenbaum](https://sea1.discourse-cdn.com/flex001/user_avatar/forum.barbellmedicine.com/jordan_feigenbaum/32/1315_2.png) [@Jordan\_Feigenbaum](https://forum.barbellmedicine.com/u/Jordan_Feigenbaum)\ **Post date:** [June 24, 2026, 1:41pm UTC](https://forum.barbellmedicine.com/t/biceps-pain-with-deadlift-using-mixed-grip/19854/6 "2026-06-24T13:41:26Z")
I generally don’t like the idea of training with unnecessary\* pain. Am I understanding you correctly that if you deadlift without a double overhand grip (using straps), you don’t get this pain during the deadlift and during other lifts? How long have you been doing the mixed grip? \*Training is somewhat uncomfortable at baseline. Additionally, sometimes training with pain _IS_ necessary based on goals (competition). ---
**Author:** ![ahmedeltantawi](https://sea1.discourse-cdn.com/flex001/user_avatar/forum.barbellmedicine.com/ahmedeltantawi/32/6272_2.png) [@ahmedeltantawi](https://forum.barbellmedicine.com/u/ahmedeltantawi)\ **Post date:** [June 24, 2026, 2:02pm UTC](https://forum.barbellmedicine.com/t/biceps-pain-with-deadlift-using-mixed-grip/19854/7 "2026-06-24T14:02:44Z")
Yes exactly. I don’t feel this pain deadlifting using double overhand grip. I also used to DL with hock grip. I started DL with mixed grip late last year to spare my thumb. I have been deadlifting since around 2018. I feel pain as well while unracking for bench press. ---
**Author:** ![Jordan\_Feigenbaum](https://sea1.discourse-cdn.com/flex001/user_avatar/forum.barbellmedicine.com/jordan_feigenbaum/32/1315_2.png) [@Jordan\_Feigenbaum](https://forum.barbellmedicine.com/u/Jordan_Feigenbaum)\ **Post date:** [June 25, 2026, 5:58pm UTC](https://forum.barbellmedicine.com/t/biceps-pain-with-deadlift-using-mixed-grip/19854/8 "2026-06-25T17:58:32Z")
Yea, I have some concerns with this presentation. I think we should move towards using straps for a period (~ 2-3 weeks?) and then start gradually reintroducing the deadlift volume. I’d also be curious about the flooring you deadlift on and the speed of the eccentric. ---
**Author:** ![ahmedeltantawi](https://sea1.discourse-cdn.com/flex001/user_avatar/forum.barbellmedicine.com/ahmedeltantawi/32/6272_2.png) [@ahmedeltantawi](https://forum.barbellmedicine.com/u/ahmedeltantawi)\ **Post date:** [June 26, 2026, 7:38am UTC](https://forum.barbellmedicine.com/t/biceps-pain-with-deadlift-using-mixed-grip/19854/9 "2026-06-26T07:38:02Z")
Got it. I will try to keep you updated. Thanks so much for the replies 👍🏻💪🏻