Distal Biceps Tendinitis & Elbow: Home Exercises

By Dr. Shayne Kelly, DO — Fellowship-Trained Sports Medicine Surgeon · Tri-City Orthopedics, Kennewick, WA

A home exercise program from Dr. Shayne Kelly, fellowship-trained sports medicine surgeon.

Educational information, not medical advice. This is not a substitute for the specific instructions Dr. Kelly and your physical therapist give you. Your timeline depends on your surgery, your body, and your progress. Follow your own care team’s directions. In an emergency, call 911.

How much pain is OK?

Published rehab research (the Silbernagel pain-monitoring model) uses this rule of thumb: pain up to about 5 out of 10 during exercise is acceptable — as long as it settles back to your usual level by the next morning and isn't trending worse week over week. If pain runs higher, is worse the next day, or keeps climbing, ease back on the weight or repetitions.

What to expect: Tendon irritation typically settles over weeks to a few months of consistent loading. Individual results vary.

The Program

These exercises load the biceps tendon at the elbow gradually — the slow LOWERING phase is the treatment. Mild ache during exercise that settles within a day is acceptable; sharp pain is not. A sudden pop at the elbow with bruising is a different problem — call the office if that happens. Ice the elbow for 10-15 minutes after exercise if sore.

Eccentric Biceps Curls 3 sets of 10, once daily; add weight gradually when easy

Seated or standing with a light dumbbell, elbow at your side. Curl the weight up (help with the other hand if needed), then lower it SLOWLY — count 3 to 5 seconds on the way down. The slow lowering is the medicine.

Slow Supination/Pronation 3 sets of 10, once daily

Forearm supported on your thigh, holding a light dumbbell by one end like a hammer. Slowly rotate palm up, then palm down, with control in both directions — the biceps also twists the forearm, so this loads it too.

Biceps Stretch Hold 20-30 seconds, 3 times, daily

Standing with your back to a table or counter, place the palm flat behind you on the surface, fingers pointing back, elbow straight. Gently sink down until a stretch is felt in the front of the elbow and upper arm.

Wrist Flexor Stretch Hold 15-20 seconds, 3 times, daily

Elbow straight, palm up. With the other hand, gently stretch the wrist backward until a stretch is felt on the inside of the forearm.

Wrist Extensor Stretch Hold 15-20 seconds, 3 times, daily

Elbow straight, palm down. With the other hand, gently push the back of the hand down until a stretch is felt on the outside of the forearm.

Triceps Strengthening 2-3 sets of 10, once daily

Lying on your back, hold a light dumbbell with the elbow pointing at the ceiling. Slowly bend and straighten the elbow, keeping the upper arm vertical.

Overhead Triceps Stretch Hold 20-30 seconds, 3 times, daily

Reach the arm overhead and drop the hand behind your neck. With the other hand, gently pull the elbow toward the midline until a stretch is felt in the back of the upper arm.

When to call

Call Dr. Kelly’s office at (509) 460-5588 for fever over 101°F, increasing redness or drainage at incisions, pain that is worsening instead of improving, or new numbness or tingling. For chest pain or trouble breathing, call 911.

Questions about your recovery?

Dr. Kelly sees patients at Tri-City Orthopedics in Kennewick.

Request an Appointment

When to call

Call Dr. Kelly’s office at (509) 460-5588 if your pain is worsening instead of improving despite these exercises, if you develop new numbness, tingling, or weakness, or if pain wakes you at night or keeps you from your daily activities. For chest pain or trouble breathing, call 911.

Questions about your recovery?

Dr. Kelly sees patients at Tri-City Orthopedics in Kennewick.

Request an Appointment