Dave Draper’s Musclebuilding Q&A

Approximately 5 months ago I completely tore my distal biceps. I had the biceps repaired and have now completed four months of physical therapy. My question to you is when can I resume lifting like I used to, and what exercises? I’ve been cleared by the doctor.

Tough recovery. The biceps were described to me as so much chopped meat, which is difficult to repair at the insertions. Using that picture, I became focused and more focused.

Just a rundown of precautions might help:

I’d return to my training with great care and attention beginning with partial reps and light weights, and would engage thumbs-up curls with dumbbells for starters.

Wrist curls would fit in there nicely. Triceps would include machine dips, close-grip bench pressing and pulley pushdowns.

I’d avoid any movements that required cleaning the bar or dumbbells into position (sudden biceps overload), including for triceps extensions and dumbbell presses. And I’d avoid over-extension of the biceps in lat pulldowns, chins, extended curls or preacher curls and such.

Abbreviated seated lat rows and modified bentover dumbbell rows will require care and testing.

Make up your routine as you test and try the various basics… no secrets here… you’re your own best therapist, so the docs told me… and they’re right… commonsense, guts, time, perseverance and God’s right hand.

Legs and aerobics and diet need no alterations.

Go… Dave