3 Exercises to Heal Distal Biceps Tendonitis Pain

[@PrecisionMovementCoach]

Exercises and highlights: 00:00 - Intro 00:20 - What is distal biceps tendonitis? 01:10 - Root causes 02:40 - Pause these exercises/movements 03:45 - ASMR: Biceps 04:42 - Forearm Supinator Activator 06:06 - Brachialis Curls 07:30 - Next steps

[@romangarcia6423]

Hello coach....I I tore my bicep (distal) completely....im thinking about not getting surgery and letting it heal as is...what your opinion? I'm 44yrs old....the tear happened on my non dominate arm (I'm right handed but the tear happened on my left)

[@pixiepopful]

Thank you so much for this, it’s a massive help

[@ggd1444]

I’m a postman, believe it or not, I’ve developed bicep tendinitis from holding bundles of letters at a 90degree angle for 6 hours a day. These exercises are really helping!

[@PrecisionMovementCoach]

So good to read that! The mail must get through! Keep it up :) - Coach Joshua, Team PM

[@PeaceIsYeshua]

As someone who appreciates what you do, I really hope you're better! 🙏

[@jeremymartin188]

Me 2 I'm a mailman and suffering same thing. I'm gonna do these hopefully fix!

[@mhn82]

Been struggeling for years - these exercises helped right away and i could feel improvement after 2 weeks. Completly pain fre after 3-4 weeks. Thank you!!

[@PrecisionMovementCoach]

Awesome! Thanks for trying them out and for letting us know about your results :) - Coach Joshua, Team PM

[@SuperSlewman]

Is this comment for real? I need some hope. my right arm has been out of action for 4 months. very depressing

[@mhn82]

Its very real!

[@RoBDeeZL42]

Dont be lyin

[@stephenkutz1896]

I’ve been doing these exercises for one year now and I can honestly say that I’ve been pain free the entire time. At this point I do them two or three times a month, as a preventive measure. Coach E is the BEST!!! Thank you so much!

[@PrecisionMovementCoach]

Great to hear! That is the best testimonial that we could ask for. Thanks for following along and commenting :) - Coach Joshua, Team PM

[@vmartin6999]

Omg thank you! I just started weight training again recently and right off the bat the inner elbow bicep pain. I just did the first 2 exercises and although painful, it actually feels a bit better. Thanks!!

[@PrecisionMovementCoach]

That's great! Keep up the good work :)

[@haterproof17]

Normally do cardio but, I pulled a groin. So my doc said rest and do upper body. First workout I got this tendonitis. It burned all night last night. I just tried this and already feel better. Thank you

[@PrecisionMovementCoach]

Happy to help!

[@jamiepatterson422]

Hi there, I am experiencing pain in my distal bicep tendon (my mom says it's a microtear) and I'd like to thank you very much for this video! It is far more helpful than anything I've seen online so far. I'm desperate for quick recovery as I have physical tests for the military next week. Hopefully with these exercises I can pass without further injury. Cheers from the UK!

[@PrecisionMovementCoach]

You are welcome and keep us posted on your progress :)

[@aleksanderblacha9083]

Hi Jamie, did it work?

[@BackoftheUtewithGLENNO]

I’m an Archer 🏹 and I’ve had to take a step back due to high forearm/Low bicep pain. I’m feeling relieve already!!! Thank you

[@PrecisionMovementCoach]

Great job!

[@M18Hellkitty]

This free content is better than my PT that I had to pay for! You sir are such a blessing, thank you for all that you do!

[@PrecisionMovementCoach]

Wow, thank you! We are here if you ever need more advice or assistance :) - Coach Joshua, Team PM

[@bryantlipetri504]

Been doing these exercises for about a week and can notice the difference already. Have been neglecting forearm training without realizing it, thank you for the great information.

[@PrecisionMovementCoach]

Great to hear! Thanks for trying it out and commenting. Let us know if you ever need more advice or assistance :) - Coach Joshua, Team PM

[@theflatlandfanatic1158]

Thank you so very much! I injured my arm in the last few weeks of my wife's life. She had metastatic brain cancer and no core body strength. I had to lift her out of her chair, out of the car, out of the bathtub and I didn't know how to lift her properly and injured both arms, but my right arm more severely. Initially the doctors were treating me as if it was tennis elbow, and that seemed like what it was, but as it progressed the pain in the front side of my elbow just above and below the joint became much worse. I am anxious to try these stretches as the pain is bothersome and seriously limiting my activities. Thank you for the wonderful information!!!!

[@PrecisionMovementCoach]

You are so welcome. Our condolences about your wife. Let us know how the exercises go. It's great that you found us and we are here for you if you ever need more advice or assistance :) - Coach Joshua, Team PM

[@RD-fm2wk]

Another brilliant video Coach E! Thanks for all your generosity for sharing these online.

[@PrecisionMovementCoach]

Thanks for that!

[@alishaer2756]

Man you’re truly one of a kind! 😀🙏🏼

[@PrecisionMovementCoach]

Much appreciated :)

[@dianneshuford2861]

Thank you. Your clear description and helpful demonstrations make this a valuable video

[@PrecisionMovementCoach]

Glad it was helpful!

[@MrWhoabuddy]

Thanks for posting this. There are so many videos on this, but you're the first one i've seen mention the importance working the supination part of the bicep as opposed to just doing eccentric bicep curls in an already supinated position. Cheers.

[@PrecisionMovementCoach]

Glad it was helpful! Thanks for taking the time to watch and comment. We appreciate that! Have a super day :) - Coach Joshua, Team PM

[@kimchimasala]

This is really enlightening. I'm considered to be in pretty good shape by most people I know, but I could not believe how weak both these muscles were when I isolated them. Thank you so much for pointing out this imbalance!

[@PrecisionMovementCoach]

Thanks for sharing! We really appreciate you stopping by and commenting :) - Coach Joshua, Team PM

[@Paulo34343]

I've developed this tendonitis from over-doing pull ups. Like every single day in a row i did 100+ pull ups for months. Of course the pain became severe over time. I stopped training for quite some time after that, probably 1.5 years or so. When i returned to the gym the pain instantly returned after the first curling session. I feel like i've permanently damaged this area in both hands. No matter how long i wait, the pain is always there. If i want to train biceps i have to really warm up these tendons to stop feeling pain in them. If i start a biceps session with curling (even the light weight), after 20 reps i start feeling strong pain in the distal tendons and i have to stop with the exercise, and continue in a minute or two to keep the tendons working, so that they gradually get warmed up. By experimenting a bit over time, i've found that for me the best way to warm up these tendons is by doing anything with neutral grip (excluding hammer curls, because they also tend to put a lot of pressure on these tendons). The best warm-up exercise for me personally to warm up the tendons would be the neutral grip rows. After few sets of those, i can basically curl pain free for the entirety of the current training session. But the next morning tendons become painfull of course. And the circle repeats over and over again every time. Very, very annoying.

[@PrecisionMovementCoach]

That is super annoying. The Elbow Pain Solution program can help you to make lasting changes. Read more about it in the video description and stop the cycle. Let us know if you have any more questions :) - Coach Joshua, Team PM

[@StanislavEarl-Ivanov]

Very helpful, I had painful supination BUT NO MORE!!! Thank you. Your videos are AMAZING !!!!

[@PrecisionMovementCoach]

You're so welcome!

[@HassanAli-ps6rm]

I did brachialis curls without dumbells just my arms and it worked already thanks a lot

[@PrecisionMovementCoach]

Nice!

[@donnarossman1739]

Ive had an injury to my distal bicep tendon for almost 4 years. It flares up seemingly random due to work. Im starting to work out and I dont want my injury to get worse. Did practice reps along with the video and the little pain I had was relieved!

[@PrecisionMovementCoach]

Nice work! Thanks for trying it out and for sharing your results. Keep us posted on your progress :) - Coach Joshua, Team PM

[@djlucius7641]

For the 2nd exercise I use pants as a substitute for a band, and it works! Please try it out!

[@PrecisionMovementCoach]

Nice mod!

[@Proudarse]

I use my mother-in-law’s panties and they’re very effective, doing wonders for the pain and the inflammation seems to have calmed down. I also had to stop working upper body in the gym focusing only on cardio and lower body. At this rate I’m going to be giving Nicki Minaj some serious booty competition! 👀

[@DadeMurphie]

I'm 1 week into doing these exercises while also massaging and stretching the area and resting my problem dominant arm. I have started to notice a positive difference today. It's working! Less inflammation, pain was never bad but has gone from a 2 to a 1, I feel less strain near the elbow forearm when doing the supination exercises. I'll try some light curls again in another week.

[@PrecisionMovementCoach]

That's great progress! Thanks for sharing that. Keep it up :) - Coach Joshua, Team PM

[@sushilasylvianaekka3949]

Always as usual..... extremely valuable information ❤️

[@PrecisionMovementCoach]

Glad you think so!

[@haseeb4eva]

Great instructions! I sustained an injury 6 months ago playing goalie..got it extending my arm to stop a soccer ball. I've gone to physio and the dry needling only gives temporary relief. Going to try these releases and exercises. Thank you

[@PrecisionMovementCoach]

Hey! We are so glad you found us. Dealing with an injury can be tough, but you're taking proactive steps to address it, which is awesome. Remember, consistency is key when it comes to rehabilitating an injury. Try out the exercises 2 - 3 times weekly for 4 weeks and send a report. We look forward to reading about your progress...you'll be back in action before you know it. If you have any questions or need further guidance along the way, don't hesitate to reach out :) - Coach Joshua, Team PM

[@zemotika]

Thank you so much. I’m a body builder and really stressin about this lil injury. I took a week out of gym completely but still got some pain. That first fascia release felt insane. Thank you for this video

[@PrecisionMovementCoach]

You are welcome!

[@SilverLock1]

u good now?

[@Proudarse]

@@SilverLock1Yeah come on dude, I too wanna know if you have healed?

[@laytonstanner7936]

Been out 5 weeks now shoulder bicep tendonitis but having pain in my forarm too

[@zemotika]

@@SilverLock1 I still have it lol, I’m thinking it’s torn but idk, I have still been working out but when it comes to direct biceps training, I go as light as I can to feel no pain. My right arm is good and strong but my left is still in pain. Maybe need to get an X-ray done

[@1986Unlimited]

Thank you sir. have distal Bicep Tendonitis and these exercises feel really good. I'm going to carry out this program and see how it goes. Your content is always good and I've been subscribed for about 2 years now.

[@PrecisionMovementCoach]

Thanks for the continued support! We really appreciate you stopping by and commenting. Keep us posted on your progress :) - Coach Joshua, Team PM

[@tommynguyen7071]

Brother you are a lifesaver!!!

[@PrecisionMovementCoach]

Much appreciated! Thanks for watching and commenting. We are here if you need more support :) - Coach Joshua, Team PM

[@MBison-tl5xc]

Great thank you so much! Started having this problem after getting back into grappling martial arts after many years of a semi-sedentary lifestyle. So grateful for this

[@PrecisionMovementCoach]

Very welcome!

[@stephenkutz1896]

Great video! This is exactly what I’ve been dealing with for the past few months……Is it ok to feel some discomfort/irritation when doing the Brachialis curls? Keep up the great work!

[@loriwilliamson5738]

I hope he answers your great question.

[@PrecisionMovementCoach]

Try to modify the exercise to keep it pain-free no matter how small the movement is :) - Coach Joshua, Team PM

[@aarond8295]

Think i have this. Been having slight minor pain in this location for the past month or so and been lifting still since it's so minor. glad i found this.

[@PrecisionMovementCoach]

We are too! Thanks for trying it out and let us know how it goes :) - Coach Joshua, Team PM

[@dannydayyy]

Amazing. Arm has been bothering me for months now. Finally getting some relief.

[@PrecisionMovementCoach]

That is so great to read. Thanks for trying it out and sharing :) - Coach Joshua, Team PM

[@defres15]

Thank you, exactly what i needed. This problem was caused by wrist injury, which coused pain while suppinating.

[@PrecisionMovementCoach]

Happy to help! Thanks for trying it out :) - Coach Joshua, Team PM

[@CallsignPixl]

This is exactly what ive been looking for tysm

[@PrecisionMovementCoach]

Thanks for watching :)

[@kurtyaz]

Just sub'd the value here is insane. Super super helpful.

[@PrecisionMovementCoach]

Awesome, thank you!

[@Showdownxlm]

Hey Coach Eric! Thanks for the Video! Been dealing with this issue on 1 side on and off for the last 2 years. Brachiordalis + distal biceps tendon pain. 3 Causes: - 50KG High Incline DB Press, so basicly iam hammer curling 50kg with the help of my legs to get into position. Started to use ellbow sleeves for these now, makes it slightly better. - barbell row up to 150kg with straps - Lots of lat pulls with straps. There is not really a way around for me if i want to keep progressing. But since only my left side hurts doing these, there should be a rootcause/solution. One thing that helped me so far are EZ-Bar curls with extra focus on using the biceps muscle instead of the brachiordalis. Because the pain shuts off biceps usage which makes it even worse. However any other curl increases pain. I started to include the brachiordalis stretch aswell as the supinator strength exercise from this video. If someone has any more ideas 🤗

[@PrecisionMovementCoach]

Hi and you are welcome! We recommend a more targeted and Kinesiological approach. A combination of the Shoulder Pain Solution and Elbow Pain Solution programs can help you to properly assess and address the root cause of your issue: www.precisionmovement.coach/elbow-pain-solution-yt www.precisionmovement.coach/shoulder-pain-solution-yt Let us know if you have any more questions :) - Coach Joshua, Team PM

[@20noldi]

Hey man I think I have the same issue as you but I cant be 100% sure. I have problems mainly with hammer curls and overhand pull ups. This also affects my bicep curls but like u said if I focus on bicep, its not as painful. Have u figured anything out on how to resolve this?

[@Showdownxlm]

​@@20noldi its still reoccuring. But what helps best for me are EZ cable bar curls. First warmup to learn to activate the biceps, but also max weight sets to teach the body again that everything is okay. Fingergrip strength might also be important. Weak grip leads to more usage of the forearm. brachiordalis stretches/flossing might also help but again for me EZbar cable curls with focus on biceps activation do the best job

[@TherealSlice]

​@@20noldiI have the exact same issue. Any results for you?

[@bkuesaa]

thank you so much, its been days 2 and i found this vid, it feel better, still tense, but better

[@PrecisionMovementCoach]

Glad it was helpful :)

[@ronzybonzy145]

I've had tendonitis on both arms for almost 8 months now, I've been doing this for a week (4 days of doing these) exersices, and I'm seeing alot of these comments get alot of quick results. I mean, I don't get that much random pain after doing alot of arm movement, but my bicep still feels a little pain when i'm doing a brachialis curls as well as weakness. I hope by 4 weeks I'll be good to go again.

[@PrecisionMovementCoach]

Thanks for trying it out and keep us posted on your progress. You got this! - Coach Joshua, Team PM

[@robertocofresi-vi5py]

Blessings to you and your staff for Educating the World 🌎 🕉☯️✝️

[@PrecisionMovementCoach]

:)

[@kurtyaz]

KZbin University is incredible. Great advice.

[@PrecisionMovementCoach]

Our channel is for sure ;)

[@SaiPhet]

This is where my pain. Thanks you for this video

[@PrecisionMovementCoach]

You are welcome. Hope it helps!

[@Cryptochic-1]

so now you're fine ?

[@SaiPhet]

@@Cryptochic-1 yea. I am a bodybuilder so it m constantly in the gym. Turns out my tendon was just strained. Thank God it wasn’t a tear

[@FitVibezByDJ]

Needed this information. Thanks so much.

[@PrecisionMovementCoach]

You are so welcome!

[@amazonplmanager9488]

Hello Coach It's been almost 2 months doing these exercises and I feel I have recovered. Thank You!! Now I wanna start playing badminton, I'll start with 1-2 games a day as you suggested. Is it better to use elbow sleeve wrap while playing badminton initially or will it affect the blood flow??

[@PrecisionMovementCoach]

Awesome! Thanks for trying them out and letting us know. The wrap won't necessarily do anyting. Try without first and let us know how it goes :) - Coach Joshua, Team PM

[@LMrazestar10]

Thanks man it really reduced the pain

[@PrecisionMovementCoach]

Nice work!

[@JoshMontano-em8lu]

thank you so much it help me release the pain

[@PrecisionMovementCoach]

You are so welcome! Thanks for trying it out :)

[@AcapellaNutella6]

Dude. Preshate it! ❤. I messed mine up moving a mattress. I am weak af and can’t lift at the gym. I was desperate. Hope this works.

[@PrecisionMovementCoach]

Yikes! Thanks for trying it out and keep us posted on your progress :) - Coach Joshua, Team PM

[@AcapellaNutella6]

@@PrecisionMovementCoach Seems to help. I was able to do 3 sets of 10 with 20lb dumbbells last night. Progress for sure, but still not very comfortable.

[@jessef85]

That supinator activator exercise is damn effective on my tendon pain, thank you for this info.

[@PrecisionMovementCoach]

Glad that you like it :)

[@StuartBrooksPT]

Is it suppost to be a bit painful? I just completed the workouts and almost feels like I have a bit of a pump at the elbow lol

[@EliaMedri]

Thank you for those two video, very helpfull

[@PrecisionMovementCoach]

You're welcome!

[@lucasetche]

Ive had insane pain there on Back training, even whit straps, i hope this video helps :( i will come back in a few weeks

[@PrecisionMovementCoach]

You got this! Thanks for trying it out. Do the exercises 2 - 3 times weekly for at least 4 weeks and send a report. We look forward to reading about your results :) - Coach Joshua, Team PM

[@sammyhigham6246]

Been struggling with this for a month now, rested it and still isn’t helped, trying this video now will update soon!!! Thanks

[@PrecisionMovementCoach]

Yes! We look forward to reading about your results :) - Coach Joshua, Team PM

[@SilverLock1]

u good now?

[@Proudarse]

Any updates pal? We’re from the American DBT association and our job is to ensure all DBT patients make a full recovery. Thanks

[@sammyhigham6246]

No the both exercises painful

[@sammyhigham6246]

Tried them for a few weeks and got worse

[@codyd8291]

I was doing regular old bicep curls when i felt a small pop in my tendon. Suddenly i had a small pain in my elbow and tendon. Do i have distal bicep tendonitis or is this something else?

[@PrecisionMovementCoach]

Yikes...it's hard to say what it could be from our vantage point. Did you try out the exercises? - Coach Joshua, Team PM

[@orzori]

Got this exact pain last night when I was changing into my pajamas 😭 thanks for offering alternatives in place of dumbbells and strength bands! The ASMR part was hardest cause I don't have prominent muscles there (truly, I think I injured myself because I dont exercise) so trying to replicate the hand placement was hard haha Combined this with the bicep vid you mentioned and can confirm, I need to stretch, cause my muscles are real mad at me 😅 Off to the posture video next, I'm sure my body will feel much happier if I also stop acting like a shrimp...

[@PrecisionMovementCoach]

Hi and thanks for your comment. We appreciate you following along and trying out our content. Sounds like you are on the right track. Keep us posted on your progress and let us know if you ever have any questions :) - Coach Joshua, Team PM

[@npd6225]

My supinator got inflamed from picking up my twins. Completely ruined my training. Thanks so much for your your help mate.

[@PrecisionMovementCoach]

You are welcome! Thanks for trying it out :) - Coach Joshua, Team PM

[@faim4251]

Very helpful, thank you so much

[@PrecisionMovementCoach]

You are welcome :)

[@Dangling_Carrot]

Best video on thus issue great job .

[@PrecisionMovementCoach]

:)

[@michael1980q]

Hello Im older lol and have been working out for quite some time and just developed this pain that you are describing. The pain is great enough to where I want to lay off of it. Question... can I still do movments like tri's chest etc? Hope to hear from you soon. Thank you.

[@PrecisionMovementCoach]

Thanks for sharing! Stop doing any exericse that causes pain or that you cannot modify in order to do it pain-free no matter how small the movement is :) - Coach Joshua, Team PM

[@notthesamecc1927]

fantastic and professional video

[@PrecisionMovementCoach]

Much appreciated :)

[@sas4885]

Works! Thanks for the video

[@PrecisionMovementCoach]

You are welcome!

[@sheinsheinz9452]

Could you make a video about warmup and cool down for badminton and for weight training

[@PrecisionMovementCoach]

Sure thing! In the meantime, try these out: kzbin.info/www/bejne/nZ_cgXiPnc2dodEsi=rfWH4_8ni60wJEfN kzbin.info/www/bejne/o4jFm3iYeat7kJosi=Ike_Z_AaFW3vUHzh kzbin.info/www/bejne/gpvVp3R-bcuVh7Msi=xlTLX6v9NHSUmjWb :) - Coach Joshua, Team PM

[@jessecaballero2437]

I strained this area lifting something heavy at work and thought it would go away on its own but hasn't. Im gonna give these exercises a shot. Would doing yoga help with the recovery?

[@PrecisionMovementCoach]

Hi and thanks for asking. We have no idea how yoga will affect you. There are dozens of styles and thousands of practitioners. If you can find a practitioner who has a background in evidence based rehabilitiation and Kinesiology, who follows a robust investigative framework, and can direct progress based on your capabilities then you are likely good to go. However, start with these exercises and do them 2 - 3 times weekly for at least 4 weeks. Send a report and we can go from there. We look forward to reading about your results! Talk to you soon :) - Coach Joshua, Team PM

[@nathanrini2187]

Is it okay to continue to do tricep exercises? It doesn’t really bug me while I am doing like skull crishers but I want to make sure I’m not making the problem worse without even knowing it. Thanks for the great video!

[@PrecisionMovementCoach]

Shouldn’t be a problem. Go for it!

[@arronvago2777]

The gap between my forearm and bicep clicks and the pain has gone to my shoulder and stiffness now makes my arm feel shorter

[@PrecisionMovementCoach]

Hmmm. That's an interesting issue. Check out the Shoulder Pain Solution program for ideas on how to address the root cause of your issue: www.precisionmovement.coach/shoulder-pain-solution-yt - Coach Joshua, Team PM

[@johnrayescalante9696]

I have this pain rn and I get this 3 days ago when I was working out. Its so painful when I try to stretch my arm. I don't know what to do, I hope this video will help me to recover this painful experience in my arm:

[@PrecisionMovementCoach]

Hi and thanks for commenting. These exercises are a good start. Try them out 2 - 3 times weekly for at least 4 weeks. Send a report and we can go from there :) - Coach Joshua, Team PM

[@johnrayescalante9696]

Thank you, sir and the team PM. I'll give you an update soon on my recovery

[@frankanez6563]

Hello , thank you 🙏, I’m going to try it. I have. I have a little pain when I do bicep exercise. Can I apply heat or cold ?

[@PrecisionMovementCoach]

Hi and you are welcome! Apply both...here's how: kzbin.info/www/bejne/jqTanWCbh7CCjpIsi=H3hsQS2qfY_qTaU_ :) - Coach Joshua, Team PM

[@altozgt469]

i can't extend my arm after bicep curls. Its been 3 days. Should i do this exercise ? or i have to check doctor

[@PrecisionMovementCoach]

Try out the exercises while you are waiting for your appointment to be scheduled :) - Coach Joshua, Team PM

[@sarthakchawla8671]

It worked, thank you 🌺

[@PrecisionMovementCoach]

You're welcome! Thanks for trying it out. Let us know if you ever need more support :) - Coach Joshua, Team PM

[@lightningjac5640]

Needed these thank you.

[@PrecisionMovementCoach]

Glad I could help!

[@sirus312]

thank you for this video!

[@PrecisionMovementCoach]

Glad it was helpful!

[@leonidaskaragiannis5599]

Hello and thank you for a helpful video. Is muscle loss a common thing at the same time as the injury? I injured my distal bicep tendon without rapture. But im missing a big piece of my muscle at the area. Is it coming back with training or it will look like that now?

[@PrecisionMovementCoach]

Hi and the short answer is yes. It's hard to say how your body will recover from that injury. However, muscle gain is likely once you start training again. Thanks for watching and commenting. Keep us posted on your progress and let us know if you have any more questions :) - Coach Joshua, Team PM

[@hig1792]

I have really bad pain in this location and its still painful 3 weeks later - could I of done more significant damage? i shall try these exercises though and stay very light

[@PrecisionMovementCoach]

It's hard to say what kind of damage you have done. Try out the exericses and let us know how it goes :) - Coach Joshua, Team PM

[@B-Rad-Gee]

What’s up coach E, I’ve had distal bicep tendonitis for about 5 years now. Do you think i need surgery due to the time left untreated or is there hope with exercises?

[@PrecisionMovementCoach]

We are here for you! The Elbow Pain Solution program was designed with people like you in mind. From our vantage point, it's hard to say if you can avoid surgery. However, the program may help you to avoid it. If nothing else, it will better prepare you for a procedure and help you recover faster afterwards. www.precisionmovement.coach/eblow-pain-solution-yt Take a look and let us know if you have any more questions :) - Coach Joshua, Team PM

[@ajani147]

Hey man idk how it started paining in my bicep tendon Because i used to exercise with light weight dumbbells ( 5kg) an i got this problem from yesterday so can it get heal by the exercisea which you told or i have to do a operation for the tissue ( plz tell me )

[@PrecisionMovementCoach]

Ouch! Please try out the exercises 2 - 3 times weekly for at least 4 weeks and let us know how it goes. We can't know more from our vantage point until you do the exericses. Talk to you soon :) - Coach Joshua, Team PM

[@ajani147]

@@PrecisionMovementCoach sure I will try those exercises

[@arden5350]

I did the hook test and verified that I didn't tear my bicep. Are one of the symptoms of distal bicep tendonitis weakness near the lower bicep? That's my only symptom.

[@PrecisionMovementCoach]

It could be. Did you try out the exercises? - Coach Joshua, Team PM

[@jackfraser9724]

After returning to the gym after 2 weeks should these exercises be done before or after workout and also is their any bicep exercises you would avoid doing if you have distal biceps tendonitis pain? Thanks :)

[@PrecisionMovementCoach]

Do them before. Avoid any exercise that causes pain or that you cannot modify in order to do it pain-free. Keep us posted on your progress :) - Coach Joshua, Team PM

[@CherokeeViking]

Good video. Thanks

[@PrecisionMovementCoach]

You are welcome and thanks for watching :)

[@TanishSingh-yh2ov]

Thankyou very much it worked

[@PrecisionMovementCoach]

Glad it helped :) Thanks for trying it out and keep us posted on your progress :) - Coach Joshua, Team PM

[@xavie3439]

Hey there, awesome video! Is it also common/possible that it hurts when bench pressing? I had to stop mid-workout during bench press when the pain near elbow/lower bicep portion started to kick in. I have been feeling this pain ever since I armwrestled a friend couple days ago. I can feel the pain a bit ‘under’ the bicep as well.

[@PrecisionMovementCoach]

It could be. Try out these exercises and keep us posted on your progress :) - Coach Joshua, Team PM

[@exodus3504]

Been having the exact same problem, any updates?

[@KiyaamJohnson]

Thanks alot this realy help me

[@PrecisionMovementCoach]

Glad to hear that!

[@fionnduncan1512]

How do you work out while having this? Should I just avoid pulling movements and bicep exercises for a few weeks?

[@PrecisionMovementCoach]

Great question! It's ideal that you stop your usual workouts until you can move pain-free. Keep us posted on your progress :) - Coach Joshua, Team PM

[@loriwilliamson5738]

how much weight should I use to do the Brachialis curls? On a 1-10 exertion rate what should I strive for?

[@PrecisionMovementCoach]

Good question. Form is #1, then get the reps prescribed, then can build up exertion from 5-6 when you’re learning form, to 8+ when your form is good and you don’t have any pain. Should not hurt above a 3/10 pain level ever.

[@Markpaul9]

Thanks man, this pain sucks. Came out of nowhere has been there about 2 months

[@PrecisionMovementCoach]

You are welcome and it does suck. Did you try out the exericses? Let us know how it goes :) - Coach Joshua, Team PM

[@luccerio]

Big thank you

[@elberttilford]

Very helpful bro 🙏🏾

[@PrecisionMovementCoach]

Glad it helped :)

[@robertbft5767]

so first, rest for a week and then start doing this exercises? i recently had a strain during a sparrgin session, looks like my biceps retracted a littl, but i can do a supination movement and it s feeling like i have a knot there. i m gonna do a RMN for moist tissues

[@PrecisionMovementCoach]

Hi, and thanks for asking. You can start these exercises right away as long as they do not cause more pain. Let us know how it goes :) - Coach Joshua, Team PM

[@tom.com292]

Hey great vid i have a situation where after repetitive use the tendon feels like its about to cramp. No pain though is this the same thing? Cheers

[@PrecisionMovementCoach]

Glad you think so! Try out the exercises and let us know how they go. Talk to you soon :) - Coach Joshua, Team PM

[@gamerrrr3407]

Thanks coach, will try. I have 1 question: How to exactly target the triceps in 2nd exercise?? Won't we be putting stress on tendon in this exercise??

[@PrecisionMovementCoach]

No need to worry. It won't stress the tendon. Just make sure to stay pain-free. Let us know how it goes :) - Coach Joshua, Team PM

[@gamerrrr3407]

@PrecisionMovementCoach Thanks for the reply, coach. I tried doing it, but the load was mainly on tendon. Is it fine?? There is hardly any pain, but when I do this, I can feel that there is a strong tension on tendon rather than triceps as you said... What I wanted to ask was how to target only triceps??

[@PrecisionMovementCoach]

As long as there is no pain then you are good to go. You are definitely targeting your triceps. You "sense" the tendon loading more than your tricep activity because of how your brain is filtering the sensory input. Your triceps is still benefitting. Make sense? - Coach Joshua, Team PM

[@gamerrrr3407]

@@PrecisionMovementCoach Thanks, Coach. Much appreciated. Can I do these exercises twice a day??

[@PrecisionMovementCoach]

Once per day and 2 - 3 times weekly is sufficient :) - Coach Joshua, Team PM

[@OnatGG]

I have done these with supervision of a therapist. But no improvment. It actually got worse. Had prp treatment 2 months ago. No progress with that either. Age 38

[@PrecisionMovementCoach]

Thanks for trying them out. In your case, we suggest you start the Elbow Pain Solution program. It can help you to assess and address the root cause of your issues once and for all: www.precisionmovement.coach/elbow-pain-solution-yt Check it out and let us know what you think :) - Coach Joshua, Team PM

[@camerondunn4620]

I'm not active at all. Felt this pain yesterday all of a sudden. I think I'm holding my phone to much watching YT videos. Hopefully this video will help

[@PrecisionMovementCoach]

How did it go?

[@camerondunn4620]

@@PrecisionMovementCoach no more pain 😁😁😁

[@cswalder7675]

This gives me hope

[@PrecisionMovementCoach]

For sure it should :)

[@AshishSingh-wh2or]

It's worth it man ❤️💪🏻

[@PrecisionMovementCoach]

Thanks for that! We appreciate the support :) - Coach Joshua, Team PM

[@jz4901]

Great info, thank you as always. And those are some fancy-lookin' dumbbells you've got there. Cheers and best wishes! jz

[@PrecisionMovementCoach]

Thanks for following along :)

[@dave0z96]

It’s hard for me I’m a heavy equipment mechanic . I was lifting a valve with my arm extended and it started hurting . Nothing popped or pulled but it feels like it’s about to at times . I have to be careful .

[@PrecisionMovementCoach]

Ouch! Did you try out the exercises? How are you now? Talk to you soon :) - Coach Joshua, Team PM

[@Underpar26]

I noticed mine started hurting after a heavy day of construction and then a heavy deadlift day. And then it got really bad after a few days. 6 months later!!... I am able to do everything I could before but with some pain so be careful.

[@PrecisionMovementCoach]

Thanks for sharing!

[@zachchasse785]

Do you guys provide any online remote pt help?

[@PrecisionMovementCoach]

Yup! Email us at [e-mail] for more info :) - Coach Joshua, Team PM

[@romangarcia6423]

Hello Coach....will these exercises help with distal bicep tear....I tore my bicep 2 months ago and decided to NOT get surgery.

[@PrecisionMovementCoach]

They are worth a try. Let us know how it goes :) - Coach Joshua, Team PM

[@a.p5413]

It hurts when i try to straighten my hands Is it till bicep tendonitis? Im sacred if i try something it will torn apart 😢 Im only 17

[@PrecisionMovementCoach]

Hi! We are here for you. It's hard to say what the exact issue is from our vantage point. You will be safe if you move very slowly and stay in complete control. Back off if you feel sharp pain. Let us know how it goes :) - Coach Joshua, Team PM

[@cheripitout3273]

This sounds a lot like my leg! I think I have distal biceps femoral tendinitis in my hamstring muscle. Do you have a video on that?

[@cheripitout3273]

Ps: my pain is just above the knew at the back on the outside. It's been like this for years.

[@PrecisionMovementCoach]

This program can help: www.precisionmovement.coach/yt-knee-recovery-program - Coach Joshua, Team PM

[@ryanjames3730]

I started 2 days ago im in searious pain. I tried your exercises but im in a lot of pain it feels like my arm is locked i cant extend my arm, ive tried ice as well.

[@PrecisionMovementCoach]

Yikes! How did you get injured? Definitely stop doing anything that causes more pain. Try moving much more slowly and see if you can get any pain-free movement. Try this instead of ice: kzbin.info/www/bejne/jqTanWCbh7CCjpI - Coach Joshua, Team PM

[@nicchowarth]

Hi there, I’m experiencing pain in my distal biceps tendon, which flares up after training biceps, but only on one arm. My elbow also clicks when bent more than 90 degrees, but only when my palm is neutral - it doesn’t click if I fully supinate or pronate my hand.

[@PrecisionMovementCoach]

Hi and thanks for the comment. These are the best exercises to start with. Do them 2 - 3 times weekly for at least 4 weeks. Send a report and we can go from there. Talk to you soon :) - Coach Joshua, Team PM

[@Aadityagmail]

Thank you so much ❤❤❤😊😊

[@PrecisionMovementCoach]

You're welcome 😊

[@JanssenJesper]

Thanks for the nice video. I just started doing the Brachialis Curls. I feel a lot of resistance/tension in my elbow when I bring the weight down and at the bottom I want to turn my palms up (so rotate the weight 180 degrees). When I just have the weight in my hands next to me I'm able to rotate the weight to palms up and palms down without any problems. But after I have brought it up and back down again my elbow feels kinda locked when I want to turn my palms up again. Is this normal?

[@PrecisionMovementCoach]

Sorry for the late reply. How are you now? - Coach Joshua, Team PM