Brachialis-SMR

How to do the Brachialis-SMR

1. Lie on your side, with your upper arm against the foam roller. The upper arm should be more or less aligned with your body, with the outside of the bicep pressed against the foam roller.
2. Raise your hips off of the floor, supporting your weight on your arm and on your feet. Hold for 10-30 seconds, and then switch sides.

Muscles worked

Role	Muscles
Primary	biceps
Equipment	foam roller
Difficulty	intermediate

No foam roller? Train the same muscles with these

Ordered by how likely you are to own the 6 options.

Seated Biceps Bodyweight Alternate Hammer Curl Dumbbell Alternate Incline Dumbbell Curl Dumbbell Concentration Curls Dumbbell Cross Body Hammer Curl Dumbbell Dumbbell Alternate Bicep Curl Dumbbell

Easier than the Brachialis-SMR

Same movement pattern, lower entry difficulty — work up from here.

Standing Biceps Stretch beginner · Other Equipment

Harder than the Brachialis-SMR

Seated Biceps expert · Bodyweight

Common questions

What muscles does the Brachialis-SMR work?

The Brachialis-SMR primarily works the biceps. Seated Biceps, Standing Biceps Stretch, and Alternate Hammer Curl train the same muscle, across 7 equipment types.

What equipment do you need for the Brachialis-SMR?

A Foam Roller. Without a foam roller, Seated Biceps, Alternate Hammer Curl, and Alternate Incline Dumbbell Curl train the same muscle, and 1 of the catalogue's options for this muscle need no equipment.

Is the Brachialis-SMR suitable for beginners?

It is rated intermediate. Start with Standing Biceps Stretch and work up.

Similar exercises

Seated Biceps Bodyweight Standing Biceps Stretch Other Equipment Alternate Hammer Curl Dumbbell Alternate Incline Dumbbell Curl Dumbbell Barbell Curl Barbell Barbell Curls Lying Against An Incline Barbell