Read Our Latest Blog

Stop These Exercises With Bicep Tendonitis

August 28, 2023•3 min read

“I feel like a T-Rex .” - Bicep Tendonitis Patient

Stop These Exercises With Bicep Tendonitis

Dealing with bicep pain or a diagnosis of biceps tendonitis can be a real hassle, affecting your everyday activities and workout routine. It is therefore important to make informed choices about your workout routine as it can spell the difference between relief and exacerbation. In this comprehensive guide, we're delving into exercises to avoid and offering alternatives to help you maintain your fitness journey while safeguarding your bicep health.

Exercise #1 To Avoid: Elongated Bicep Movements

Image say not to elongate bicep during exercises when you have bicep tendonitis

Picture this: preacher curls or inward curls with a full arm extension – a common exercise that may actually worsen bicep tendonitis. These movements put undue strain on the distal tendon area, causing discomfort to flare up. Our advice? opt for mid-range movements. By staying within a comfortable range, you can engage your biceps without overburdening the tendon, promoting a smoother recovery process.

Exercise #2 To Avoid: High-Rep Curls

Image showing to avoid high-rep curls when you have bicep tendonitis

Don't be enticed by the allure of lightweight, high-rep curls. Even seemingly insignificant weights can be the source of constant irritation to your bicep’s tendon. Imagine a scenario where you're using modest weights but going back and forth repeatedly. This continuous elongation of the biceps muscle places significant stress on the tendon, potentially exacerbating the condition over time.

Exercise #3 To Avoid: Dips with Forward Leaning

Image demonstrating that you shouldn't lean forward doing dips if you have bicep tendonitis

Dips are a staple of many workout routines, but executing them with excessive forward leaning can prove problematic for bicep tendonitis sufferers. This positioning places considerable pressure on the anterior shoulder where the tendon attaches. Opt for a more upright posture to alleviate stress in this area. Remember, dips are not off-limits – listen to your body and adjust your form to minimize discomfort.

Exercise #4 To Avoid: Full-Range Pull-Ups and Chin-Ups

Picture demonstrating that people with bicep tendonitis should avoid full-range pull-ups and chin-ups

Pull-ups and chin-ups are classic upper body exercises, but performing them at their full range could intensify bicep tendon strain. When your arm is fully elongated, the load on the tendon is amplified. The solution? Embrace mid-range motion, which reduces stress on the biceps tendon while allowing you to enjoy the benefits of these exercises without unnecessary pain.

Conclusion

Understanding the nuances of exercise modification is paramount when dealing with bicep tendonitis. By avoiding elongated movements, high-rep exercises, extreme dips, and full-range pull-ups, you can actively contribute to your recovery journey. Remember, every adjustment you make is a step toward reclaiming your strength and alleviating discomfort.

And if you're looking for a comprehensive solution, our online bicep rehab program is tailor-made to guide you step by step. No more unnecessary surgeries or enduring further injury – we're here to help you regain your strength and well-being. Join our live YouTube sessions for additional insights and answers to your questions. Let's conquer bicep tendonitis together and embrace a pain-free, empowered lifestyle!

Sincerely,

Dr. Jon Evans PT, DPT

Owner of YouFixPain.com & ProTailored Physical Therapy

Other Resources to Help You Fix Your BICEP PAIN

Image representing the Bicep Tendonitis Exercises Course: A visually appealing graphic featuring the course title and key elements, showcasing a comprehensive program for addressing and managing bicep pain.

Click Here To Learn More About The

Bicep Pain Course

⬇️ Watch Full Video ⬇️

bicep tendonitisbicep painbicep tendonitis treatmentbicep tendonitis stretchesbicep tendonitis exercises

Dr. Jon Evans

Dr. Jon Evans earned his Doctorate in Physical Therapy from Emory University in Atlanta, GA in 2011 and has his Bachelors in Exercise Science from Indiana University. He went on to complete a two year orthopedic physical therapy residency and has additional certification in vestibular rehabilitation from Emory University and training in Dry Needling. He worked in Atlanta for two years as a physical therapist and clinic director. He then moved overseas and worked alongside physiotherapists from New Zealand, South Africa, and the United Kingdom, allowing him to learn a wide array of treatment approaches not commonly offered in the United States. He also treated professional athletes in the Rugby 7s and ATP Tennis Tournaments. He Co-Founded ProTailored Physical Therapy in Fort Wayne, IN in 2015 with his wife, Vanessa Evans. His background in education and clinic experience from different parts of the world has created an excellent source for tailoring the appropriate treatment for each patient. He recently Founded You Fix Pain LLC to provide the best resources possible for people in pain that aren't ready to see a healthcare provider in person. In his free time, he enjoys relaxing with his wife and kids, traveling, and cooking. :)

Back to Blog