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.
Upper arm pain can come from many sources—the bicep, tricep, shoulder, or even referred from the neck. Figuring out what's causing your pain is the first step toward fixing it.
Location Matters: Where Exactly Does It Hurt?
Front of upper arm (bicep area):
• Bicep muscle strain or injury
• Bicep tendonitis (at shoulder or elbow)
• Referred pain from shoulder (rotator cuff, labrum)
Back of upper arm (tricep area):
• Tricep muscle strain
• Tricep tendonitis
• Referred pain from shoulder or elbow
Outer upper arm:
• Deltoid (shoulder muscle) issue
• Brachialis muscle (between bicep and tricep)
• Referred pain from neck (cervical radiculopathy)
Inner upper arm:
• Less common for isolated pain
• Nerve-related if associated with tingling
Common Causes of Upper Arm Pain
Muscle strain:
Sharp pain during activity, tenderness to touch, possible swelling or bruising. Usually follows overexertion or sudden movement.
Tendonitis:
Gradual onset, aching pain that worsens with use and improves with rest. Point tenderness at the tendon location.
Shoulder problems:
Rotator cuff issues, labrum tears, or impingement can cause pain that radiates into the upper arm, often with shoulder movement.
Nerve compression:
Cervical (neck) nerve compression can cause arm pain, often with numbness, tingling, or weakness. May not have an obvious shoulder/arm injury.
Muscle soreness (DOMS):
Delayed onset muscle soreness from training peaks 24-72 hours after exercise. Diffuse aching, not sharp pain.
When to See a Doctor
See a doctor promptly if:
• Severe pain that doesn't improve with rest
• Visible deformity or significant swelling
• Numbness, tingling, or weakness
• Pain with no clear cause
• Pain that wakes you from sleep regularly
• Symptoms not improving after 1-2 weeks
Seek emergency care if:
• Arm pain with chest pain, shortness of breath, jaw pain
• Sudden severe pain after trauma
• Inability to move the arm
Initial Self-Care
For mild to moderate pain without red flags:
Rest: Avoid activities that aggravate the pain
Ice: 15-20 minutes every few hours for acute injuries
OTC pain relievers: Acetaminophen or NSAIDs as directed
Gentle movement: Keep the arm moving within pain-free ranges to prevent stiffness
Preventing Upper Arm Pain
Proper warm-up: Always warm up before training
Progressive loading: Don't make large jumps in weight or volume
Balanced training: Train both pushing and pulling muscles proportionally
Form check: Poor form is a common cause of arm injuries
Recovery: Allow adequate rest between training sessions
The Bottom Line
Upper arm pain has many possible causes. The location and character of your pain—along with what makes it better or worse—provides clues to the cause. Most muscle-related pain improves with rest and time, but persistent pain, neurological symptoms, or severe pain warrants medical evaluation.