Do you have a history of shoulder pain with bicep curls (Bicep Tendonitis/Tendonosis) and are worried about keeping it in your program? The following information may help.
Biceps tendonitis (inflamed tendon) and biceps tendonosis (non-inflamed degenerative tendon) are injuries of the biceps tendon (typically the long head) of the arm (see diagram).
Some common culprits of biceps tendonitis/tendonosis include:
– Repetitive overhead activity (e.g. weightlifting)
– Improper support/weakness of the rotator cuff muscles.
– Poor posture and poor body mechanics.
So try this modification (see below video) with lighter weight to promote improved posture and enhance the support of the rotator cuff muscles.
? For my fellow nerds, this modification involves simple reciprocal inhibition such that:
– the contracting agonists are the rhomboids, infrapinatus, teres minor, lower trapezius, and thoracic erector spinae.
– the relaxed antagonists are the upper trapezius, levator scapulae, subscapularis, pectoralis minor.
Looking for other tips to reduce your sprain/strain with bicep curls? Try any combination of the following:
– perform rotator cuff strengthening exercises/scapulothoracic movement correctly and on a regular basis.
– release the pectorals and traps (trigger point/foam roll, etc.) before and after you exercise your phasic muscle groups (upper back, etc).
– reduce the number of exercises that involve your hands overhead (pinching the long head of the biceps against the acromion space).
Still in pain?
Let your coach/trainer know that this is causing pain.
Schedule an appointment at Endurance on 8th Health Centre to confirm the underlying diagnosis.
Make it a great day!
Contact us for injury management or online training and nutrition plans.
This is a GREAT technique. Had a blast using it.
Stay strong. Большое спасибо from Russia.
Thank you!
worked thanks
My pleasure!
I already tore my long head off the shoulder. What’s the odds of the shirt head tearing. Sharp pain in shoulder when curling.
The short head of the biceps tendon rarely tears but be sure to schedule an appointment with your health care provider for a thorough plan of management.