Pull Ups: Pulled Bicep/Warm-up Question

[OneTake]

Hey Everybody. I'm falling apart.

I pulled my left bicep today doing weighted pullups (55 lbs on the belt). I'm going to just lay off of any arm-related pulls for a week while moving the arm through the full ROM slowly everyday. Hopefully, it'll heal soon enough.

Question: My warm-up for pull ups only consists of one set of about 3-5 reps (no weight). Is this sufficient or should I add a warm-up set with about 50% of my work weight?

[jakemcmillan]

I'd say do more than one set of warm-up since your weight is getting up there. I only do one set of bodyweight pull-ups for warm-up but I only pull-up with less than 20lbs. Since you do triple my weight (and I just noticed we have the same bodyweight) I don't consider one set of bodyweight for a warm-up adequate for you.

[Portillo]

Warming up for weighted pull ups can be quite fatigueing for me. But to avoid injury its important.

[Portillo]

Always keep a slight flexion in the elbow during the bottom part of the pull up to avoid injury.

[OneTake]

Thanks for the advice, guys. I'm going to avoid any direct bicep related pulls (e.g. rows, pullups and chinups, etc.).

Would you all advise against bench press and dips even though they predominately target pecs and triceps only?

[jakemcmillan]

As long is it's just a minor tear it shouldn't affect anything but direct bicep related pulls. I actually just recently tore my pec and was still able to do the OHP, which still slightly targets the pecs. It healed up just fine.