Bicep tendonitis is a common condition characterized by pain, tenderness, and inflammation in the tendons that connect the biceps muscle to the shoulder or elbow joint. 

This condition can be caused by overuse, injury, or age-related wear and tear, and can significantly impact your ability to perform daily activities or engage in exercise. 

However, it’s important to note that exercise can actually be an effective treatment for bicep tendonitis, as long as it’s done safely and with proper form.

If you’re dealing with bicep tendonitis, it’s important to consult with a healthcare professional before starting any exercise program. 

Once you have clearance, incorporating specific exercises that target the biceps can help strengthen the muscles and alleviate pain over time.

Additionally, these exercises can also contribute to muscle gain or fat loss, depending on your fitness goals.

In this article, we’ll explore some of the best bicep tendonitis exercises for muscle gain or fat loss.

From hammer curls to concentration curls, we’ll provide an overview of each exercise and tips for proper form. 

We’ll also highlight low-impact options for those who are experiencing pain with weights, including resistance band curls.

By incorporating these exercises into your fitness routine, you can not only help manage bicep tendonitis but also work towards your fitness goals.

What Is Bicep Tendonitis?

Bicep tendonitis, also known as biceps tendinitis, is a condition characterized by inflammation or irritation of the tendons that connect the biceps muscle to the shoulder or elbow joint. 

The biceps muscle is located in the front of the upper arm and is responsible for flexing the elbow and rotating the forearm.

Bicep tendonitis is typically caused by repetitive overuse of the biceps muscle, but it can also result from an acute injury or age-related wear and tear. 

Common risk factors for bicep tendonitis include participating in sports that involve repetitive overhead motions, such as tennis or baseball, and engaging in activities that require heavy lifting.

The symptoms of bicep tendonitis include pain, tenderness, and swelling in the front of the shoulder or elbow joint. 

The pain may worsen with overhead movements or when lifting heavy objects. In severe cases, the bicep tendon may even tear, which can require surgical intervention.

Treatment for bicep tendonitis typically involves rest, ice, and anti-inflammatory medications to reduce pain and swelling. 

Physical therapy exercises may also be recommended to strengthen the biceps and improve flexibility. In some cases, surgery may be necessary to repair a torn tendon.

5 Exercises For Bicep Tendonitis

If you have bicep tendonitis, it’s important to first consult with a healthcare professional before starting any exercise program. 

Once you have clearance to exercise, there are a few exercises that can help strengthen the bicep muscles and promote muscle gain or fat loss, depending on your goals. Here are a few options:

1. Hammer Curls

Hammer curls are a bicep exercise that targets the brachioradialis muscle, which is located on the forearm but also contributes to bicep development.

Here’s an overview of the exercise and some tips for proper form:

• Start by standing with your feet shoulder-width apart and dumbbells in both hands. Hold the dumbbells with a neutral grip.

• Keeping your elbows tucked into your sides, slowly curl the dumbbells up towards your shoulders. Be sure to focus on keeping your wrists straight, as twisting them can cause unnecessary strain on your joints.

• Once you’ve reached the top of the movement, pause for a moment and then slowly lower the weights back down to the starting position.

• Be sure to keep your upper arms stationary throughout the exercise, as swinging them can cheat your biceps out of the work they need.

• When selecting your dumbbell weight, start with a lighter weight until you’re comfortable with the movement. As you progress, gradually increase the weight to challenge your biceps.

2. Seated Alternating Dumbbell Curls

This is a classic bicep exercise that works each arm individually to help build bicep strength and size. Here’s an overview of the exercise and some tips for proper form:

• Start by sitting on a bench with feet flat on the floor and dumbbells in both hands. Keep your arms positioned straight down at your sides and face your palms inwards towards your body.

• Keeping your elbows tucked into your sides, curl one dumbbell up to your shoulder and rotate your palm to face your shoulder at the top of the movement.

• Pause briefly before slowly lowering the weight back down to your sides.

• Repeat this movement using your opposite arm, curling the weight up towards your other shoulder while keeping your elbow stationary.

• Be sure to keep your upper arms and elbows stationary throughout the exercise, as swinging them can cheat your biceps out of the work they need.

• When selecting your dumbbell weight, start with a lighter weight until you’re comfortable with the movement. As you progress, gradually increase the weight to challenge your biceps.

3. Incline Dumbbell Curls

Incline dumbbell curls are a bicep exercise that target the long head of the biceps, which is located on the outer portion of the upper arm. Here’s an overview of the exercise and some tips for proper form:

• Start by adjusting a bench to a 45 degree angle. Sit on the bench with your feet flat on the floor and dumbbells in both hands. Let your arms hang straight down at your sides facing your palms forward.

• Keep your elbows tucked into your sides and curl a dumbbell up to the shoulder while rotating your palm to face your shoulder at the top of the movement.

• Pause briefly before slowly lowering the dumbbell back down.

• Repeat the movement with your opposite arm. Curl the weight up towards your other shoulder and keep your elbow still throughout the movement.

• Be sure to keep your upper arms and elbows stationary throughout the exercise, as swinging them can cheat your biceps out of the work they need.

• When selecting your dumbbell weight, start with a lighter weight until you’re comfortable with the movement. As you progress, gradually increase the weight to challenge your biceps.

4. Concentration Curls

Concentration curls are a classic bicep exercise that isolate the biceps and provide a greater range of motion to the muscle. Here’s an overview of the exercise and some tips for proper form:

• Start by sitting on a bench or chair with your feet flat on the floor and a dumbbell in one hand. Place the elbow of the arm holding the dumbbell on the inside of the corresponding thigh, close to the knee.

• Let the dumbbell hang straight down between your legs with your palms facing upwards.

• Keeping your upper arm stationary, curl the dumbbell up towards your shoulder while exhaling. Keep your wrist straight and avoid using momentum to lift the weight.

• Hold the weight at the top for a brief pause before slowly lowering it back down while inhaling.

• Repeat the movement for the desired number of reps before switching to the other arm.

• When selecting your dumbbell weight, start with a lighter weight until you’re comfortable with the movement. As you progress, gradually increase the weight to challenge your biceps.

5. Band Curls

Band curls, also known as resistance band curls, are a simple and effective exercise for building bicep strength and size using resistance bands. Here’s an overview of the exercise and some tips for proper form:

• Begin by standing in the middle of a resistance band with your feet shoulder-width apart.

• Grasp the handles of the band with an underhand grip, with palms facing forward and your arms fully extended down at your sides.

• Keeping your elbows stationary at your sides, curl the handles of the resistance band up towards your shoulders while exhaling. Squeeze your biceps at the top of the movement.

• Pause briefly at the top of the movement before slowly lowering the handles back down while inhaling.

• Repeat the movement for the desired number of reps.

• When selecting your resistance band, choose a band with appropriate resistance that allows you to perform the exercise with good form.

Remember to perform the exercises slowly and with control, focusing on the mind-muscle connection to fully engage your biceps. 

Start with 3 sets of 8-12 reps per arm, and change the weights as required. If you experience pain or discomfort during the exercise, stop and talk to a healthcare professional.

Final Thoughts

Bicep tendonitis can be a painful and frustrating condition for anyone looking to build muscle or lose fat.

However, by incorporating the right exercises into your workout routine, you can still achieve your fitness goals without worsening the condition.

The best bicep tendonitis exercises for muscle gain or fat loss are those that are low-impact and focus on strengthening the surrounding muscles, such as the rotator cuff and forearm muscles. 

These exercises include cable curls, hammer curls, reverse curls, and lateral raises.

Additionally, incorporating stretches and rest days into your routine can also help prevent further injury and promote healing.