The top three biceps tendonitis exercises that I give to my clients most often are as follows.
- Bicep curls
- Bent over rows
- Seated rows
In this article, I’ll give a few modifications for these exercises and provide some videos so that you can test them out yourself.
DISCLAIMER!
Tendonitis and tendinosis can be VERY irritable, meaning it’s very easy to flare it up. I recommend only testing one exercise per day and then assessing how you feel the next day.
If you do 3 sets of 10 with one exercise and feel good the following day, you should be fine to add some weight or add another exercise.
Pain levels should not increase past 4/10, 24 hours after your exercise session to ensure that you are not constantly irritating it.
Count two seconds up, and two seconds down for the movement. Do it slowly, not quickly.
Read this article about why you might be taking longer to heal. (one of those reasons is you keep aggravating it). Also, check out this article if you’re having trouble sleeping due to pain in the front of your shoulder.
Bicep Curls
Hammer curls
Concentration curls
Inclined curls
Bent Over Rows
Seated Rows
Key Takeaways
- Choose one exercise at a time to test. One exercise for one day.
- If one exercise feels good after 24 hours, you can try adding weight or adding a second exercise.
- Rehab of this condition can take as little as a few days, to several months depending on severity.
