Hey. So back in January I tore my long headed bicep tendon in the right shoulder, I was doing frontal rises with a resistant band when i first felt somthing. Anyway i had surgry to repair the tendon in August and now ive been given clearance to return to lifting weights.

What im asking is what can i do to protect my injury and what sort of routine should i do after a long break.

My range of motion is almost back to what it was pre injury only a slight discomfort in certain postions.

Thanks.

@Romulin1 The number one thing I would recommend is that you ALWAYS warm-up your shoulders before lifting. Every day, whether you're training legs or upper body. Just use the warm-ups in the video below.

Aside from that, maybe talk to your specialist about working your way back into lifting weights? Definitely start off light and get the muscles used to working through a full range of motion again. Slowly but surely strengthen them back up. Unless there are specific movements you've been told not to do, you should be able to go back to some curl variations for your biceps training.