Biceps tendinopathy (long head)

The long tendon of the biceps runs up the front of the upper arm and attaches at the top of the shoulder socket. Repeated shoulder stress (racquet sports, golf, swimming, throwing) or positions with the arm behind the body (bottom of a bench press or dip) can make it painful. Tears come from long-term wear or a fast, forceful movement.

The tendon lies right next to the supraspinatus, so biceps and cuff problems often occur together.

Let the tendon calm down, then progressively strengthen the shoulder and shoulder-blade muscles. Most people—non-athletes especially—do fine without surgery even after a tear, unless pain persists beyond 12–16 weeks and limits life. Phase 1: massage of elbow flexors, chest and levator scapulae, ball-assisted overhead reach, then flexion and external rotation isometrics. Phase 2: active flexion/abduction, biceps curl, cuff rotations and the floor press (limits painful shoulder extension). Phase 3: lateral raise, supinated frontal raise (one of the best LHB loaders), push-up plus, banded press, bench press and finally the dolphin press.