Alright here's the lowdown. I already used the search function, most of the results were golfer's elbow or about BB curls.

I have done this twice, or it may be a recurring injury from early december.

Basically, the inner portion of my elbow, like where your bicep inserts into your arm, has been sore. Both arms. I believe that I had strained them by hyperextending my arms one time with two dumbells. Silly mistake, but I took about 14 days off at Xmas and they were fine. First week back in the gym I did a heavy 5x5 PL bench, no problems.

Yesterday I did regular bench for a 1RM, managed a 250 (PL style). Later in my workout, after I did some light (3x10) BB Rows, my inner elbow started to burn and feel sore, both sides. I believe that I have pulled the tendons.

Is there a good way to avoid this recurrence? Has anyone had this too? It's not in my forearms, but in the soft tissue where the biceps would insert. Light work isn't a problem (did some light work today, band work), but going heavy would be a lot more painful. I have been icing them, and in the day to day world there is no pain worth mentioning, aside from the occasional tweak here or there.