But first, A mini anatomy lesson.
The biceps brachii breaks off into a two-headed muscle near the top of the shoulder. These two heads are known as the short and the long heads of the biceps tendon.
Short head originates on the coracoid process of the shoulder blade
Long head originates on the supraglenoid tubercle. In lay man’s terms, this tendon runs up through a shallow groove located in the front of the shoulder.
Note to the reader* This tendon is also very superficial. Meaning there is not a whole lot of muscle in front of it to protect the tendon from abrasive wear and tear.
Here are 4 more than likely reasons you are experiencing superior biceps pain and what to do about it.
When an athlete expresses an annoyance that she's been experiencing with her shoulder the first thing I do is ask her 2 questions.
1. What exercise bugs your shoulder the most?
Note to the reader* Don’t be surprised if this is an upper body push/pull movement like a push-up or a row variation.
2. Would you mind showing me a few reps?
In many cases, the glaring cause of this pain is due to a flaw in technique that she’s been unknowingly doing for many months.
1) If particular exercises is causing you pain, don’t do it.
2) If you’re in pain while doing these exercises simply ask a coach to take a look at your technique. Here is a quick technique tutorial for the 1-arm cable row.