Biceps tendinopathy exercises: a stage-by-stage home program

Published October 31, 2026 · Updated November 1, 2026 · Protocol Archive Editorial

Protocol Archive → Conditions → Biceps tendinopathy

Biceps tendinopathy exercises: a stage-by-stage home program

Talk to your doctor first. General education, not medical advice.This content is general education, not medical advice, diagnosis or treatment. Get approval from your physician or another qualified healthcare provider before starting any exercise program, especially if you have a medical condition, a recent injury or surgery, are pregnant, or take medication. Stop and seek medical advice if an exercise causes pain, dizziness, chest discomfort or shortness of breath. You choose to exercise at your own risk. Read the full medical disclaimer.

Last checked: October 2026 · Protocol Archive Editorial · General information, not medical advice

Biceps tendinopathy at the shoulder is irritation of the long head of the biceps tendon, which runs up the front of the arm into the shoulder joint. It causes pain or tenderness at the front of the shoulder, often worse with overhead lifting or reaching back, and sometimes spreading down the upper arm.

It usually happens along with other shoulder problems, most often rotator cuff wear or tears. It is often linked to a lifetime of normal use or repeated overhead activity, such as swimming or overhead work.

Complete rest rarely helps tendons. Reducing the load that hurts and then building strength in the rotator cuff, shoulder blade and biceps is the usual approach.

Get it checked first. Front-of-shoulder pain can also come from the rotator cuff, the joint itself or the neck, and these often occur together. Get a diagnosis first, and if a clinician has given you a plan, follow it.
On this page

  1. Stage 1: Settle the pain
  2. Stage 2: Strengthen the rotator cuff and shoulder blade
  3. Stage 3: Load the biceps
  4. Videos
  5. What to expect
  6. When to get help
Weeks 0–4 (or while pain is high)

Stage 1: Settle the pain

Reduce the load on the tendon and start working the shoulder muscles without stirring up pain.

  1. Shoulder Isometric Exercises

    Your arm should not move. Push out to the side, outward and inward against a wall or your other hand.

    Typical dose: Push at 20–30% effort, hold 10 seconds, 5 times, 4 times a day. Over about 3 weeks, build to 30-second holds and more effort4

  2. Scapular Squeezes & Posture Correction

    Gently draw your shoulder blades back and together. Good posture and shoulder blade control are a key part of biceps rehab.

    Typical dose: Hold 10 seconds, 5 times, building toward 30-second holds3,4

  • Avoid the activities that cause pain, especially overhead lifting, while the tendon settles.1,2
  • Rest on its own rarely improves tendon pain. Changing the load is what matters.5
  • Pain during exercise of up to about 3 out of 10 is generally fine. If it reaches 4–5 out of 10, go back to an easier level. If it is 6 or more, stop and let it settle.5
About weeks 4–8, once you can push comfortably at about 70% effort

Stage 2: Strengthen the rotator cuff and shoulder blade

Build strength in the muscles that support and center the shoulder.

  1. Side-Lying External Rotation

    Keep a folded towel under your elbow at your side. Add a light weight, such as a small water bottle, once you can do it slowly and comfortably.

    Typical dose: 10 repetitions once a day on alternate days, building toward 3 sets4

  2. Scaption Raise (Shoulder Raise)

    Lead with your thumb and lift only as far as is comfortable. Overhead positions can irritate the biceps tendon, so keep the range pain-free.

    Typical dose: 10 repetitions once a day on alternate days, building toward 3 sets1,4

  • Rotator cuff and shoulder blade strengthening and posture work are considered key to managing biceps pain.3
  • Some tendons take 48 to 72 hours to show how they have responded to a new load, so build up gradually.5
  • If this stage greatly increases your pain, go back to Stage 1 for longer.4
Weeks 8–12 and beyond

Stage 3: Load the biceps

Gradually strengthen the biceps itself for lifting and carrying.

  1. Biceps Curl

    Start with a light weight and lower it slowly. Ease off if the front of the shoulder starts to hurt.

    Typical dose: 8–12 repetitions, taking 2 counts to lift and 5 counts to lower3,6

  • Start each exercise slowly and ease off if pain builds.6
  • Tendons respond slowly. There is no quick fix, so be patient and consistent.5
  • Once your shoulder feels better, keep doing shoulder exercises for 6–8 weeks to help stop the pain coming back.7

Want this as a checklist? Turn these exercises into a printable home program with videos and daily check-offs. Adjust the list and doses with your clinician.

Make it a home program

Printable handout (PDF, 2 pages). Every exercise on this page with a usual starting amount, boxes for your clinician to write your plan, a pain guide and a 6-week tracker.

Download PDF A4 size Large printEn español: PDF · A4

Watch the exercises

Every exercise above links to its own page with a video and step-by-step instructions. Here are two to start with.

Play video
Shoulder Isometric Exercises. Full steps, cues and safety notes: Shoulder Isometric Exercises page.
Play video
Side-Lying External Rotation. Full steps, cues and safety notes: Side-Lying External Rotation page.

What to expect

These are what published guidance usually says. Your own recovery may be faster or slower.

Question What sources say
When to move to Stage 2 When you can comfortably push at about 70% effort in the static holds. This can take 4 weeks or more.4
When to move to Stage 3 When you can do all the Stage 2 exercises comfortably with good range of movement.4
How long it takes Tendons respond slowly. Shoulder rehab often takes several months to show its full benefit.4,5
If exercise is not helping If there is no change in day-to-day symptoms after 12 weeks, or the exercises cause a large increase in pain, talk to your clinician about other treatments.4

What to avoid or change for now

  • Overhead lifting and repeated reaching up while pain is high
  • Resting the arm completely
  • Stretching the front of the shoulder hard without advice, as it can irritate the tendon
  • Heavy gym weights or strenuous exercises you have made up yourself

When to get help

  • Sudden sharp pain in the upper arm, often with a pop or snap, then bruising down toward the elbow or a new bulge in the upper arm (a “Popeye” bulge). This can mean the tendon has torn, so get it checked promptly1,2
  • New weakness in the shoulder and elbow2
  • Sudden or very bad shoulder pain, you cannot move your arm, or the arm or shoulder has changed shape or is badly swollen7
  • Pain that started after a fall or accident7
  • Pins and needles that do not go away, or no feeling in the arm or shoulder7
  • The arm or shoulder is hot or cold to touch, or you feel feverish or unwell7

For a medical emergency, call 911 (US and Canada), 999 (UK), 000 (Australia) or 112.

Next steps

Related guides: Shoulder impingement, Shoulder instability, Upper back pain, or see all conditions.

Need a physio or physical therapist? How to find one in the US or UK, including direct access and checking registration.

More exercises: browse the free exercise library, every one with a video.

Frequently asked questions

What exercises help biceps tendinopathy?

Programs usually start with static holds and shoulder blade squeezes, then add rotator cuff exercises such as side-lying external rotation and arm raises, and later slow biceps curls.

Should I stretch my biceps tendon?

Only if your physical therapist advises it. Stretching can irritate some painful tendons.

Is it okay to exercise with some pain?

Pain of up to about 3 out of 10 is generally acceptable. If it goes higher, drop back to an easier level.

What does a “Popeye” bulge mean?

A bulge in the upper arm, especially after a sudden pop with bruising, can mean the long head of the biceps tendon has torn. Get it checked promptly.

How long does biceps tendinopathy take to get better?

Tendons respond slowly, so it often takes several months. If nothing has changed after 12 weeks of exercise, talk to your clinician.

Sources

  1. AAOS OrthoInfo: Biceps Tendinitis
  2. AAOS OrthoInfo: Biceps Tendon Tear at the Shoulder
  3. International Journal of Sports Physical Therapy: The management of biceps pain: non-operative and surgical (2022)
  4. NHS Fife: Sub-acromial pain syndrome (exercise leaflet)
  5. Leicestershire Partnership NHS Trust: A guide to your tendinopathy pain
  6. MyHealth Alberta (Alberta Health Services): Biceps tendinitis: exercises
  7. NHS (nhs.uk): Shoulder pain

Last checked October 2026. Found something out of date? Email hello@protocolarchive.com.

This guide summarizes published hospital, health-service and professional-body advice listed under Sources. It is general information, not medical advice, and does not replace an assessment by your own clinician, whose plan may differ for good reasons. Stop an exercise and get advice if it causes sharp or worsening pain. Protocol Archive is independent and is not affiliated with the NHS, AAOS or any hospital or video publisher named on this page.

Get one exercise a week by email

A short video, simple steps and a free printable routine, every Tuesday. Free, and you can unsubscribe anytime.

We only use your email for this newsletter. Privacy policy