5 physical therapy moves to rebuild strength after a biceps tendon rupture

A biceps tendon rupture can make everyday tasks, like lifting groceries or turning a doorknob, feel nearly impossible. Physical therapy for a biceps tendon rupture plays a critical role in helping you regain strength, range of motion and confidence.

At REPAIR SI in Huntington Beach, California, we offer patient-first, research-backed guidance to help you rebuild your strength safely and successfully.

Here are five effective physical therapy exercises to support your biceps tendon recovery:

• Biceps curls with light resistance

What it helps: 

This exercise rebuilds direct biceps strength.

How to do it: 

Use a light dumbbell or resistance band. Keep your elbow close to your side and slowly curl your arm upward. Lower with control.

Pro tip: Start with just a few reps, focusing on form over weight. This prevents reinjury and supports safe, progressive loading.

• Supination and pronation with a hammer

What it helps: 

This exercise restores forearm rotation and grip strength.

How to do it: 

Hold a hammer vertically in your hand. Slowly rotate your palm up (supination) and then down (pronation).

Pro tip: Perform this while seated with your arm supported to avoid shoulder strain.

• Shoulder isometric holds

What it helps: 

It stabilizes your shoulder joint and supports biceps control.

How to do it: 

Press your arm gently into a wall in different directions without moving your shoulder. Hold each position for five to 10 seconds.

Pro tip: This low-impact strategy activates supporting muscles while minimizing stress on the healing tendon.

• Wall slides

What it helps: 

It encourages elbow and shoulder mobility.

How to do it: 

Face a wall and slide your fingers upward as high as you can comfortably go. Pause; then slide your fingers back down.

Pro tip: This is a great warmup or cooldown for your upper body routine.

• Eccentric biceps contractions

What it helps: 

It builds tendon resilience during the lengthening phase of motion.

How to do it: 

Use your noninjured arm to assist in lifting the affected arm. Then, slowly lower it using only the recovering side.

Pro tip: Research shows that eccentric exercises may significantly improve tendon healing and reduce future tear risk.

Tips for smart recovery from REPAIR SI

• Follow your PT plan — Your body heals on its own timeline. Consistency beats speed.
• Avoid sharp pain — Fatigue is OK. Pain isn’t.
• Celebrate small wins — Greater range, less soreness and improved grip are all victories.
• Explore advanced therapies — Ask about options like shockwave therapy or class IV laser therapy to complement your recovery.

FAQs

When should I start physical therapy after a biceps tendon rupture?

As soon as your physician or surgeon clears you, which often happens within days after surgery or diagnosis.

How long until I feel “normal” again?

Recovery can take several months, but most patients see steady improvement within the first few weeks after starting PT.

Can I skip physical therapy if I feel OK?

Skipping therapy may increase your risk of reinjury and loss of full function. Rehab is essential.

Find personalized biceps tendon recovery support at REPAIR SI

Recovery is possible, and you don’t have to do it alone. At REPAIR SI, our compassionate physical therapy team in Huntington Beach is here to guide you every step of the way.

Schedule your personalized evaluation today and take the next step in getting back to what you love. Not quite ready to schedule your evaluation? That’s OK. You can reach out to us today with any questions you have.