Bicep exercises are designed to help you strengthen your bicep muscle as well as stretch and loosen up the ligaments that run through your arms and shoulders. Depending on the severity of your bicep injury, the bicep exercises you perform should range from weightlifting exercises to basic arm stretching exercises.
Pendulum Swings
This exercise will help you improve the range of motion in your injured arm. Start the exercise by placing the hand from your healthy arm on the edge of a table. Using the table for balance and to support some of your body weight, bend your knees and extend one leg out to the side of your body. This leg should be on the same side as your injured arm. While holding this position, swing your injured arm in a clockwise motion by shifting your body weight towards the table. According to the Sports Science Orthopaedic Clinic, you should swing your arm 25 times in a clockwise motion before repeating in a counterclockwise direction.
Basic Curl Exercise
This exercise uses light weights to strengthen your injured bicep muscle. Grab two dumbbells and sit down on an exercise bench. Make sure that the dumbbells are no more than a couple pounds in weight. With your back straight and feet flat on the floor, bend your arms at the elbows, making your wrists parallel with the ground. From this position, curl your wrists up to your upper chest before returning to your original position. Repeat until fatigued.
Bicep Motion Exercise
This exercise is designed to improve the range of motion in your arm and to stretch out your bicep muscles. Start by standing up with your knees bent and arms extended out at shoulder height. Rotate your palms up so they are facing the sky. From here, use your shoulder blades and arm muscles to pull back your arms. Continue to pull back until you feel a stretch in your bicep muscles. Hold this stretch for a few seconds before releasing.
Basic Push-Up
This exercise strengthens your bicep muscles as well as your shoulder muscles. Start by lying face down on the ground with your hands flat on the floor and your knees bent. Extend your legs out so that your weight is on your toes and your hands. Bring your chest down to the floor and push up off the ground until your arms are fully extended to perform one push-up. Repeat this push-up exercise until you are fatigued.
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