Best Rehab Exercises for Biceps Tendonitis
Biceps tendonitis, or inflammation of the tendon connecting your biceps to the shoulder, can cause pain, weakness, and limited shoulder mobility. Fortunately, targeted exercises can reduce pain, improve tendon strength, and restore function — all from home.
Below are four effective exercises, each with a short demonstration video so you can see proper form.
1. Isometric Biceps Holds – Pain Relief & Early Activation
Isometric exercises contract the biceps without joint movement, reducing pain while maintaining muscle activation — ideal in the early stages of tendonitis. The video below shows how to do the exercise using a resistance band. These bands can be bought cheaply on Amazon here. You should hold the band up for about 5–10 seconds at a time. Repeat this 10 times for 2–3 sets, once or twice daily. Start with the thinnest band and only move on to the thicker bands when it becomes too easy.
Tips: Mild discomfort is okay; stop if you feel sharp pain. If you don't have any bands, you can do the same exercise by holding your arm in place with your other hand instead.
2. Eccentric Biceps Curls – Strengthening the Tendon
Why it helps:
Eccentric lowering strengthens the tendon and promotes remodeling, reducing the risk of re-injury.
How to do it:
Hold a light dumbbell with palm facing up.
Curl your arm halfway, then slowly lower the weight over 3–5 seconds.
Use your opposite hand to lift the weight back.
Perform 2–3 sets of 10–15 reps, 2–3 times/week.
Tips: Start very light and increase weight gradually. You can even use a tin of food to start with - these usually weigh about 0.5 kg. For an extra stretch you can roll your wrist inwards (pronate) at the bottom of the movement.
3. Cross-Body Shoulder Stretch – Posterior Capsule Mobility
Why it helps:
Stretching the posterior shoulder capsule reduces stress on the biceps tendon and improves mobility.
How to do it:
Bring your affected arm across your chest.
Use the opposite arm to gently pull it closer.
Hold for 20–30 seconds.
Repeat 3–5 times, 1–2× daily.
Tip: Stretch should be felt in the back of the shoulder, not the biceps.
4. Pectoral (Chest) Stretch – Correcting Rounded Shoulders
Why it helps:
Tight chest muscles pull shoulders forward, increasing biceps tendon strain. Stretching improves posture and shoulder alignment.
How to do it (Doorway Stretch):
Stand in a doorway with the forearm of the affected side on the frame at shoulder height.
Step forward gently until you feel a stretch across your chest.
Hold 20–30 seconds.
Repeat 2–3 times, 1–2× daily.
Tip: Keep shoulders down and back.
Doorway pec muscle stretch exercise
Progress Gradually and Be Patient
Recovery from biceps tendonitis takes time, and the key to success is gradual, consistent progression. Start with gentle isometric exercises and stretches, then slowly add eccentric curls and increased resistance as pain allows. Most people begin to notice improvements in pain and mobility within 2–4 weeks of consistent home rehab, while significant strength gains and full return to normal activities typically take 6–12 weeks. Listen to your body — mild discomfort is normal, but sharp pain is a signal to ease off. By progressing slowly and following these exercises consistently, you give your tendon the best chance to heal safely and regain full function
Cliff Russell , Registered Osteopath @ Osteo Studio
