Medical Disclaimer
This article is for informational purposes only and does not constitute medical advice. eBicep is not a medical provider and cannot diagnose, treat, or provide medical recommendations. Always consult a qualified healthcare professional for diagnosis and treatment of any injury or medical condition. eBicep and its authors assume no liability for any actions taken based on the information provided.
When you have bicep tendonitis, certain exercises can make things worse. Knowing what to avoid—and what modifications to make—helps you stay active while allowing the tendon to heal.
Exercises Most Likely to Aggravate Bicep Tendonitis
Heavy bicep curls (any variation):
The most direct stress on the bicep tendon. All curling movements should be avoided or significantly modified during acute tendonitis.
Pull-ups and chin-ups:
Chin-ups especially (underhand grip) load the bicep heavily. Even pull-ups stress the bicep as a synergist.
Heavy rows:
Bent-over rows, barbell rows, and heavy dumbbell rows all require significant bicep engagement.
Upright rows:
Particularly problematic for proximal (shoulder) bicep tendonitis due to shoulder position.
Exercises with heavy eccentric loads:
Slow negatives on any curling or pulling movement can aggravate an inflamed tendon.
Safer Alternatives While Recovering
Instead of bicep curls:
• Isometric holds (no movement) at tolerable angles
• Very light band curls for blood flow (if pain-free)
• Focus on rehab exercises from your PT
Instead of chin-ups/pull-ups:
• Lat pulldowns with wide overhand grip (less bicep)
• Machine rows with chest support
• Face pulls (minimal bicep involvement)
Instead of heavy rows:
• Light cable rows with reduced range of motion
• Machine rows with support
• Reduce weight significantly if continuing rows
General principle: Reduce weight, reduce range of motion, and choose variations that minimize bicep involvement.
Exercises You Can Usually Still Do
These typically don't significantly aggravate bicep tendonitis (but stop if they cause pain):
Lower body: Squats, deadlifts (barbell position may matter), leg press, leg curls, calf work
Pushing movements: Chest press (may need modification), shoulder press, push-ups, tricep work
Core: Planks, ab work, rotational movements
Isolation: Tricep pushdowns, lateral raises (careful with weight), rear delt work
Modifying Your Training
Reduce weight: If you must do an exercise, use 50% or less of normal weight
Limit range of motion: Partial reps that avoid the painful portion
Change grip: Overhand grips typically stress biceps less than underhand
Use machines: More controlled movement than free weights
Reduce volume: Fewer sets and exercises for affected movements
Progressive Return to Training
As tendonitis improves:
Phase 1 (acute):
• Avoid all aggravating exercises
• Focus on rehab exercises
• Train unaffected body parts
Phase 2 (improving):
• Begin very light versions of pulling movements
• Pain-free range of motion only
• Isometrics and light eccentrics for bicep
Phase 3 (return):
• Gradual progression of weight and volume
• Start at 30-50% of previous loads
• Increase by 10-15% per week if pain-free
Warning Signs to Stop
Stop the exercise if:
• Sharp pain during the movement
• Pain that increases as you continue
• Pain that persists after finishing
• Increased pain the following day
These signals indicate you're doing too much too soon.
Preventing Recurrence
Once healed, prevent tendonitis from returning:
Warm up properly: Always before bicep work
Progress gradually: Don't rush back to previous weights
Maintain flexibility: Regular bicep and shoulder stretching
Address weaknesses: Rotator cuff strength, shoulder stability
Volume management: Include deload weeks, don't overdo bicep work
The Bottom Line
With bicep tendonitis, avoiding curls and heavy pulling movements allows the tendon to heal. Use alternatives that minimize bicep stress, modify exercises when needed, and return progressively once pain has resolved.
The goal is to stay active while respecting the healing process—not to push through pain.