Upper Biceps Tendon Exercises (Proximal Biceps Tendinopathy)

Today's video covers upper biceps tendon exercises. Proximal biceps tendinopathy is a common cause of anterior shoulder pain, particularly involving the long head of the biceps tendon as it passes through the bicipital groove and into the subacromial space. Because of its close anatomical relationship with the rotator cuff and surrounding shoulder structures, this tendon is frequently subjected to mechanical overload, compression, and irritation—especially during overhead activity or repetitive shoulder use. Pain is often felt at the front of the shoulder and can worsen with lifting, reaching, or resisted elbow flexion.

In this video, I’ll walk you through a focused rehab approach for managing proximal biceps tendinopathy. We’ll explore how to offload the irritated tendon early on, then progressively reload it with targeted exercises that improve tissue capacity and restore function. You’ll also learn how to address contributing factors like shoulder positioning, scapular control, and subacromial crowding to reduce mechanical stress on the tendon. These strategies can help reduce pain, promote tendon healing, and improve performance for those dealing with this frustrating shoulder issue.

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00:00 Introduction
00:13 What is proximal biceps tendinopathy?
01:04 Exercise 1: Supinated Biceps Curl
02:56 Exercise 2: Banded Supination
04:19 Exercise 3: Loaded Uppercut
05:41 My Bestselling Rehab Book