Follow along with 3 exercises for distal biceps tendonitis and learn what to stop doing that’s making your elbow pain worse.

If you have pain where your bicep inserts into your elbow, that might be distal biceps tendonitis.

There are a couple of potential root causes. There are two common “sleepy” muscles that the biceps brachii compensate for. When they’re doing the work of other muscles, they’ll get stressed, tired, and start to hurt. Another potential root cause is poor tissue quality (knots, scar tissue, etc.) which Coach E shows you how to improve with the first exercise.

You’ll only need a strength band and one or two light dumbbells for these elbow exercises. If you don’t have those, it’s okay. You can use a piece of rope, bungee cord, or even a pair of pants for resistance instead of a strength band. Anything easily grippable that weighs more than a pound (or roughly ½ a kilo) can replace the dumbbell. Don’t let the lack of equipment stop you.

Remember, improving your tissue quality, strength, and range of motion takes a couple of weeks. Keep at it. Finally, pay attention to your daily life. If your palms are facing forward or up, you’re probably engaging your biceps. Take notice, and give them a break while they heal.

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IN THIS VIDEO

00:00 - Intro
00:20 - What is distal biceps tendonitis?
01:10 - Root causes
02:40 - Pause these exercises/movements

THE EXERCISES

03:45 - ASMR: Biceps
04:42 - Forearm Supinator Activator
06:06 - Brachialis Curls

07:30 - Next steps

RESOURCES AND LINKS MENTIONED

4 Unique Exercises to Fix Biceps Tendonitis (Don’t Stretch!): https://www.youtube.com/watch?v=D9pAwlPzl-k

Top 3 Exercises to Wake Up the Serratus Anterior: https://www.youtube.com/watch?v=aYx8xK2Vb58

Elbow Pain Solution: https://www.precisionmovement.coach/elbow-pain-solution/ - get rid of elbow pain starting at the level of pain you’re in right now. Activate “shut off” muscles, restore muscular imbalances, and improve range of motion all in 15 minutes 3-4 times a week.

ROM Coach app (free!):​ https://www.precisionmovement.coach/rom-yt - our beautiful mobile app to improve your mobility and help you achieve movement longevity, includes the Daily Movement Tuneup and gives you 3 new exercises that will activate every muscle and mobilize every joint in your body every 1-2 weeks (only 3-5 mins/day!)

Medical Disclaimer
The medical information on any/all of our content is provided as an information resource only, and is not to be used or relied on for any diagnostic or treatment purposes. This information does not create any patient-physician relationship, and should not be used as a substitute for professional diagnosis and treatment. Please consult your health care provider before making any health care decisions or for guidance about a specific medical condition.