3 Exercises to Heal Distal Biceps Tendonitis Pain

Follow along with 3 exercises for distal biceps tendonitis and learn what to stop doing that’s making your elbow pain worse.

If you have pain where your bicep inserts into your elbow, that might be distal biceps tendonitis.

There are a couple of potential root causes. There are two common “sleepy” muscles that the biceps brachii compensate for. When they’re doing the work of other muscles, they’ll get stressed, tired, and start to hurt. Another potential root cause is poor tissue quality (knots, scar tissue, etc.) which Coach E shows you how to improve with the first exercise.

You’ll only need a strength band and one or two light dumbbells for these elbow exercises. If you don’t have those, it’s okay. You can use a piece of rope, bungee cord, or even a pair of pants for resistance instead of a strength band. Anything easily grippable that weighs more than a pound (or roughly ½ a kilo) can replace the dumbbell. Don’t let the lack of equipment stop you.

Remember, improving your tissue quality, strength, and range of motion takes a couple of weeks. Keep at it. Finally, pay attention to your daily life. If your palms are facing forward or up, you’re probably engaging your biceps. Take notice, and give them a break while they heal.

If you found these exercises helpful, click the like, subscribe, and notify buttons to keep up to date with our weekly videos on improving your movement longevity from your head to your toes. A little maintenance goes a long way toward keeping you doing the activities that you love.

IN THIS VIDEO

00:00 - Intro
00:20 - What is distal biceps tendonitis?
01:10 - Root causes
02:40 - Pause these exercises/movements

THE EXERCISES

03:45 - ASMR: Biceps
04:42 - Forearm Supinator Activator
06:06 - Brachialis Curls

07:30 - Next steps

RESOURCES AND LINKS MENTIONED

Medical Disclaimer
The medical information on any/all of our content is provided as an information resource only, and is not to be used or relied on for any diagnostic or treatment purposes. This information does not create any patient-physician relationship, and should not be used as a substitute for professional diagnosis and treatment. Please consult your health care provider before making any health care decisions or for guidance about a specific medical condition.

[PrecisionMovementCoach]

Exercises and highlights:

00:00 - Intro
00:20 - What is distal biceps tendonitis?
01:10 - Root causes
02:40 - Pause these exercises/movements
03:45 - ASMR: Biceps
04:42 - Forearm Supinator Activator
06:06 - Brachialis Curls
07:30 - Next steps

[mhn]

Been struggeling for years - these exercises helped right away and i could feel improvement after 2 weeks. Completly pain fre after 3-4 weeks. Thank you!!

[ggd]

I’m a postman, believe it or not, I’ve developed bicep tendinitis from holding bundles of letters at a 90degree angle for 6 hours a day. These exercises are really helping!

[vmartin]

Omg thank you! I just started weight training again recently and right off the bat the inner elbow bicep pain. I just did the first 2 exercises and although painful, it actually feels a bit better. Thanks!!

[stephenkutz]

I’ve been doing these exercises for one year now and I can honestly say that I’ve been pain free the entire time. At this point I do them two or three times a month, as a preventive measure.
Coach E is the BEST!!!
Thank you so much!

[dianneshuford]

Thank you. Your clear description and helpful demonstrations make this a valuable video

[MBison-tlxc]

Great thank you so much! Started having this problem after getting back into grappling martial arts after many years of a semi-sedentary lifestyle. So grateful for this

[bryantlipetri]

Been doing these exercises for about a week and can notice the difference already. Have been neglecting forearm training without realizing it, thank you for the great information.

[MrWhoabuddy]

Thanks for posting this. There are so many videos on this, but you're the first one i've seen mention the importance working the supination part of the bicep as opposed to just doing eccentric bicep curls in an already supinated position. Cheers.

[sushilasylvianaekka]

Always as extremely valuable information ❤️

[haterproof]

Normally do cardio but, I pulled a groin. So my doc said rest and do upper body. First workout I got this tendonitis. It burned all night last night. I just tried this and already feel better. Thank you

[FitVibezByDJ]

Needed this information. Thanks so much.

[CallsignPixl]

This is exactly what ive been looking for tysm

[kimchimasala]

This is really enlightening. I'm considered to be in pretty good shape by most people I know, but I could not believe how weak both these muscles were when I isolated them. Thank you so much for pointing out this imbalance!

[EliaMedri]

Thank you for those two video, very helpfull

[stanislavearl-ivanov]

Very helpful, I had painful supination BUT NO MORE!!! Thank you. Your videos are AMAZING !!!!

[BackoftheUtewithGLENNO]

I’m an Archer 🏹 and I’ve had to take a step back due to high forearm/Low bicep pain. I’m feeling relieve already!!! Thank you

[jamiepatterson]

Hi there, I am experiencing pain in my distal bicep tendon (my mom says it's a microtear) and I'd like to thank you very much for this video! It is far more helpful than anything I've seen online so far. I'm desperate for quick recovery as I have physical tests for the military next week. Hopefully with these exercises I can pass without further injury. Cheers from the UK!

[DadeMurphie]

I'm 1 week into doing these exercises while also massaging and stretching the area and resting my problem dominant arm. I have started to notice a positive difference today. It's working! Less inflammation, pain was never bad but has gone from a 2 to a 1, I feel less strain near the elbow forearm when doing the supination exercises. I'll try some light curls again in another week.

[Unlimited]

Thank you sir. have distal Bicep Tendonitis and these exercises feel really good. I'm going to carry out this program and see how it goes. Your content is always good and I've been subscribed for about 2 years now.