Biceps tear exercises – Post-acute phase – intermediate

rehabilitationIntermediateAllUpdated 27/02/2026

Back ♡ Save favorite

Goal

Restore function and load tolerance with safe progression. Intermediate workout focused on exercise for tear of biceps, phase post-acute.. Work within a comfortable range and increase intensity only when your response is good. If you are in an acute phase or have a diagnosed condition, follow your physiotherapist’s guidance. Cuida the execution, progresa of forma gradual.

Workout plan

Shadow of boxing

#1Beginner

Shadow of boxing

180 repswalking durante 3-5 minutes moviendo the arms haciendo círculos with the arms and dando puñetazos MUY SUAVES to the frente (180 seg)

Pendulum circular - Codman

#2Beginner

Pendulum circular - Codman

4 sets20 reps2 series by each side

Rotation external isometric of the shoulder

#3Beginner

Rotation external isometric of the shoulder

3 sets12 repsPuedes hacerlo pegando the arm against one wall. Mantén each contraction durante 6-8 seguntos

Biceps curl with bottles

#4Beginner

Biceps curl with bottles

3 sets12 repswith one bottle of 1,5 litros of water. or with one bottle of 1 litro llena of arena.

Biceps curl and shoulder press with bottles

#5Beginner

Biceps curl and shoulder press with bottles

3 sets12 reps

Shoulder raise in the scapular plane

#6Beginner

Shoulder raise in the scapular plane

3 sets12 repswith weight / water bottle of 1,5 - 2Kg Si duele with the arms extended, probad with the codos ligeramente doblados

External shoulder rotation with a cable machine

#7Intermediate

External shoulder rotation with a cable machine

3 sets12 reps

Row standing with resistance band

#8Beginner

Row standing with resistance band

3 sets12 reps

External shoulder rotation with resistance band

#9Beginner

External shoulder rotation with resistance band

3 sets12 reps

Push-ups standing supported in the wall

#10Beginner

Push-ups standing supported in the wall

3 sets12 reps

Chest stretch with arms in cross and supported

#11Beginner

Chest stretch with arms in cross and supported

to PARTIR of AQUÍ EMPIEZAN the stretches. Mantén each stretch 10-15 segundos. Repítelo 5 veces.

Chest stretch with the arm bent and supported

#12Beginner

Chest stretch with the arm bent and supported

Mantén each stretch 10-15 segundos. Repítelo 5 veces.

Shoulder stretch with arm in horizontal adduction

#13Beginner

Shoulder stretch with arm in horizontal adduction

Mantén each stretch 10-15 segundos. Repítelo 5 veces.

Upper trapezius stretch seated

#14Beginner

Upper trapezius stretch seated

Mantén each stretch 10-15 segundos. Repítelo 5 veces.

Chest stretch with hyperextension of the shoulders

#15Beginner

Chest stretch with hyperextension of the shoulders

Mantén each stretch 10-15 segundos. Repítelo 5 veces.

Stretch sleeper or lying of side

#16Beginner

Stretch sleeper or lying of side

Mantén each stretch 10-15 segundos. Repítelo 5 veces.