Biceps Tendon and Shoulder Pain: A Gym-Goer’s Guide

That sharp shoulder pain at the gym might not be what you think – it could actually be related to your biceps tendon. While rotator cuff injuries get much of the attention online, the real culprit behind your gym-related shoulder pain could be your biceps tendon. The good news is that simple adjustments to your exercise form can dramatically reduce this compression and get you back to pain-free training.

Your biceps have a tendon that runs through a narrow groove in your shoulder. During common exercises like the bench press or pull-ups where your arm is overhead and travels behind your torso, the tendon gets compressed between the bones in your shoulder—similar to a rope being pinched in a tight tunnel. This compression, combined with the tension from the tendon trying to stabilize your shoulder, creates the perfect storm for pain and inflammation. Keep in mind that while these adjustments can help, biceps tendon issues often signal broader shoulder problems that may require professional assessment.

Simple Adjustments for Pain-Free Training

A general rule of thumb is to prevent the elbow from going too far behind the torso and too far away from the body. Let’s go through some example exercises.

For the bench press:

• Limit the descent so your elbows don’t travel behind your torso, the bar does not need to touch your chest
• Avoid excessive elbow flaring

For squats:

• Use a wider grip on the bar to naturally prevent your elbows from traveling too far behind the body
• Avoid a close grip that induces external rotation of the shoulder (a movement similar to cocking back for a throw)

These modifications don’t require significant changes to your workout routine but can make a substantial difference in your comfort level. Following these principles can help alleviate biceps-related shoulder pain at the gym, but how do they work?

Understanding the Mechanics Behind Shoulder Pain

If you bring your arm behind you and feel the front of your shoulder with your other hand, you’ll notice your shoulder jutting forward. This is natural, but if the shoulder moves too far forward – you risk potential problems such as shoulder dislocation or instability.

This forward shoulder movement occurs in several exercises where the elbow goes behind you, including:

• Lat pulldowns
• Dips
• Dumbbell rows

To prevent excessive forward movement, your biceps tendon must tighten and endure stress. The simple method to reduce this stress is to limit shoulder movements where the shoulder naturally rolls forward, helping take load off the biceps tendon.

Beyond the Biceps: The Broader Picture of Shoulder Health

Biceps tendon issues rarely exist in isolation. They’re typically associated with other problems within the shoulder because the biceps tendon is not the only structure that helps stabilize the joint.

The rotator cuff muscles also play a crucial role in healthy shoulder function. People with biceps tendon problems often have some degree of rotator cuff dysfunction as well. This relationship isn’t coincidental—both structures work together to maintain proper shoulder mechanics.

While adjusting certain exercises may alleviate symptoms, addressing the root cause requires a comprehensive assessment by a physiotherapist who can develop a targeted treatment plan for your shoulder. If you are experiencing shoulder pain, book an appointment to consult with our team of physiotherapists.