Page 1 of 2
Dealing with Distal Biceps Tendonitis
Posted: Fri Jun 05, 2026 2:30 am
by MoscowBarbell
Inner elbow flare-up from low bar squats. The shelf forces too much extension and my elbows take the weight. Help!
Re: Dealing with Distal Biceps Tendonitis
Posted: Fri Jun 05, 2026 3:00 am
by RusTitan
Classic issue. Your grip is too narrow or you are letting your elbows flare back too much. Widen the hands out.
Re: Dealing with Distal Biceps Tendonitis
Posted: Fri Jun 05, 2026 3:25 am
by TrueNorthGains
High bar or Safety Squat Bar transitions for 3 weeks will completely desensitize it while keeping your leg volume.
Re: Dealing with Distal Biceps Tendonitis
Posted: Fri Jun 05, 2026 3:50 am
by IronBlokeUK
Hammer curls with light weights for very high repetitions (30+ reps) can drive restorative blood flow without straining.
Re: Dealing with Distal Biceps Tendonitis
Posted: Fri Jun 05, 2026 4:18 am
by SafeLiftAdvisor
Try talon grip (leaving pinky off the bar). It takes a lot of torque off the medial epicondyle.
Re: Dealing with Distal Biceps Tendonitis
Posted: Fri Jun 05, 2026 4:50 am
by MoscowBarbell
I tried widening my grip but then I lose upper back tightness. Hard trade-off.
Re: Dealing with Distal Biceps Tendonitis
Posted: Fri Jun 05, 2026 5:15 am
by RusTitan
If you widen your grip, you must actively pull down on the bar to recreate that lat tension.
Re: Dealing with Distal Biceps Tendonitis
Posted: Fri Jun 05, 2026 5:45 am
by TrueNorthGains
Exactly what RusTitan said. Think about bending the bar over your back.
Re: Dealing with Distal Biceps Tendonitis
Posted: Fri Jun 05, 2026 6:12 am
by IronBlokeUK
Also evaluate your bench press setup. Tight forearms from bench can manifest during squats.
Re: Dealing with Distal Biceps Tendonitis
Posted: Fri Jun 05, 2026 6:45 am
by SafeLiftAdvisor
Eccentric-focused movements are proven for this. Try slowly lowering chin-ups.