I'm just over 2 months out from my distal bicep surgery, and I've been cleared to do a lot of lifts. For my bicep, I need to be able to do at least 10 reps in a slow controlled motion and on rows I can't bring my elbow past my back. I am shocked how good I feel this soon after surgery, but I did continue lower body and right upper body lifts a week after surgery.

That being said, my left arm is 1" smaller than my right and my bicep is flat as a board. Until it's caught up, should I only do lifts which utilize both arms at the same time making sure I don't use my right to compensate, or should I do that but also just perform left arm hammer curls, concentration curls, etc until it catches up?

My next PT session isn't until a week from today and this question will be nagging me until then.

Full distal tear?

Yes it was a complete rupture.

I asked the PT if in theory I could slowly rep a 40lbs db for a set a 10 with my left arm, would he be concerned with the tendon tearing again? He said no and that the only concern now is ballistic movements. By 1/1/20 I should zero restrictions (surgery was 9/24).

I did flat bench for the first time since 9/1 (day before I tore the tendon) and boy was I weak! Before I could do 5x10 with 225lbs, today two sets of 8 with 185lbs. I'm not discouraged, just like damn!

I think I competed in my first powerlifting meet post surgery 7 months post injury. I just jumped in and started lifting my old routine.