If my palm is facing upwards to the ceiling, it's the lower muscle on the same side that the pinky is on.
It does not hurt at all during my everyday life. I'm not hampered by it, or even notice it if I'm not in the gym.
The main workout it effects is curls, but I also feel it for many other exercises, basically anything requires gripping of a weight and supporting it solely with the arm.
And as for warming up, I always stretch at the start, then do a 1/2 weight set to start each new exercise.
Hmmmmmmmmmmm....
I have had an issue with that actually. It occurred when I did curls (I would do each arm separately) by sitting on the bench with the curl being done basically on my leg (sitting curls). Or when I stood up and used a bar to curl (which, would give me thee worst stingers in the middle of my back).
I would recommend switching to either a machine (you can work out each arm individually) or sitting on a bench that provides back support. While I'm not exactly sure how or why, I have eliminated pain in my elbow and forearm by sitting on a chair that supported my back. By sitting up straight and doing curls I isolated my biceps without putting as much pressure on my elbows or forearms.
for lack of a better example....
The exercise from the image below, hurt me (maybe it is causing your pain? Maybe not... Just tryin to help). Or did I read your workout incorrectly?
The pic below shows the exercise that has helped relieve my pain.
Hopefully that helps....
Also, do you do Hammer Curls? Those might be a good alternative as well.... Judging by the way you're holding the weights (and how they're hurting you), this might be a good alternative...
I would also consider just avoiding trying to work out "one arm" at a time. I honestly have found more pain and less success trying to focus on one arm. I know a lot of guys do it and obviously have a lot of success. I've just found that the use of bars and machines has helped avoid injury and maintained my motivation and consistency.
Let it rest and just shift to a straight pushups/situps/running routine. The best thing that I ever have done workout wise is to get rid of the weights. I'm much stronger now and I never tweak anything anymore, whereas it seems I would have always have nagging injuries when I was really into weights. Just a thought.
Not to knock your suggestion at all, because a good change in routine can do wonders for anyone. But I'm guessing your lack of gain and injury pronetivity was due to a not very effective weight workout than anything else. It's okay, a lot of folks involved in sports try ineffective workouts. Sometimes, you learn by trying (and not seeing results).
But I'm guessing that if you mixed up your pushups and running routine and also did some good weight workout you'd see even better results.
