The Best Exercises for Bicep Tendinitis

TIMESTAMPS ⏱
0:00 Intro
1:16 Side Plank with Shoulder External Rotation
2:37 Shoulder Y's Swissball
4:16 Floor Serratus Slide Foam Roll
5:21 Quadruped Thoracic Rotation
6:34 Supine Pec Stretch Foam Roll

Bicep tendinitis got ya down this summer? Take a peek at these exercises and see if they can help you say goodbye to biceps pain! This video focuses on strengthening of the scapular muscles, strengthening of muscles that assist with overhead flexion, chest mobility, and thoracic rotation to get that bicep tendon and shoulder feeling good!

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[claydoscope]

Im hoping you can also come up with distal (elbow) bicep tendon

[ruigao]

Great vid. Just one flaw, the way you teach the 1st exercise (Side plank with Shoulder External Rotation) is a shoulder destroyer. Noticing how his elbow is away from his body when performing the exercise, this puts lots of pressure on the long head of the bicep. Personally I will prefer a side lying position over the side plank version, due to the side plank also require great stability of shoulders. If someone already have biceps tendonitis, this will also hurting his shoulder.

[gmelliot]

Two advanced bicep strengthening exercises:

1) Biceps-biased curl: Perform bicep curls using an plate loaded dumbbell with WEIGHT LOADED ONLY ON THE PINKY SIDE. This will STRONGLY bias the biceps over other elbow flexors as it challenges the biceps as a forearm supinator as well as an elbow flexor.

2) Biceps-biased front raise: Perform a front raise with arms externally rotated while lying supine on a bench. Can perform with cables, bands, or rings, instead. This biases the long head of the biceps as a shoulder flexor.

[NeverGiveUp-ibxb]

Thank you so much! Was doing the exercises with you and immediately felt relief hal way through the vid. You guys are awesome!

[caribstu]

the pain i occasionally get is in the upper forearm, just below the elbow joint, where i believe the muscle used to rotate the arm is, and the bicep tendon attaches to the forearm. It usually occurs following (or during) exercises where I'm pronated, mostly dumbbell supported chest rows, and lat pull down. Where grip tends to go before lat or bicep fatigue.

These exercises seem to focus on the shoulder area, presumably to alleviate bicep tendinitis in the upper arm. What would you recommend for the forearm?

[tarzanmike]

Very timely video. I recently had shoulder that just appeared for no reason. I was concerned that it was a rotator cuff tear. Saw a PT and I was surprised that he went straight to this diagnosis.

[sebastiankandora]

Hey guys. Great video! I'd really aprecciate if you helped me with a problem on the floor serratus slide foam roll:
Past the 170° of flexion, i have to internally rotate my left shoulder (and by consequence, I lose my serratus anterior activation) otherwise I feel a pretty painful pinching and clicking in the front of the shoulder.
Also, that serratus is very underdeveloped, what do you think I should do?

[BrandonD]

Should we do these before or after weights?

[nznige]

this is great thanks, I have been dealing a bad shoulder/biceps for years, I thought it was my shoulder causing my bicep issues, I can get to about 8 press ups with no pain and then I just have no strength at all to push through further reps, cant turn my hand up behind my back and incredibly sore front, back and biceps if doing massage release on them. I am a tennis player, going to do all of these, looks great thanks for sharing

[twobraincells]

These look like great exercises...gonna try them for my bicep issues which I know comes from my shoulder instability....thx.

[Alexaanderr]

Does this apply also to proximal bicep tendinitis ?

[yuberzuri]

Do you guys have a video for distal bicep tendonitis?

[PatrickElliott-cf]

do you do these before or after a kettlebell workout? I am finding pain my left distal bicep likely due to shoulder instability? It affects my grip in my left hand and prevents me from moving forward into heavier weights.

[jovangvozdenspa]

I would put some static and escentric contraction for biceps tendom

[juliataylor]

Ive got bicep tendonitis and bursitis. What exercises can i do?

[tank]

Can these exercises help with pain at the distal part of the bicep?

[deanbeddoe]

Can you do these with inflamed bicep tendon

[bottanoog]

do you have excersises for distal bicep tendonitis?? thats my problem

[mwilson]

Great videos guys keep up the good work, any chance of doing some vids on calf strengthening/mobility for compartment syndrome/shin splints or even on the posterior chain itself. Thanks

[davedonnie]

I have a lot of trouble with the shoulder Y. If i dont let my bicep help out, my shiulder is so weak i can barely move my arm through the exercise