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StretchingintermediateFoam Roll

Brachialis-SMR

Primary
Biceps
Equipment
Foam Roll
Level
intermediate

Brachialis-SMR demonstration

Brachialis-SMR, starting position
Brachialis-SMR, starting position
Brachialis-SMR, finishing position
Brachialis-SMR, finishing position

How to Perform

  1. 1Lie 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. 2Raise 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.

Video Tutorial

Tips & Common Mistakes

  • •Focus on controlled movements rather than speed or momentum
  • •Maintain proper breathing - exhale during the exertion phase
  • •Start with lighter weight to master the form before progressing

Muscles Worked

Front
Back
Biceps

Exercise Details

Category
Stretching
Force
static
Mechanic
N/A
Level
intermediate

Exercise Variations

At Home
Home workout modifications
Alternatives
Similar exercises
For Beginners
Easier modifications
Without Weights
Bodyweight options

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Frequently Asked Questions

What muscles does Brachialis-SMR work?

Brachialis-SMR primarily targets the Biceps.

What equipment do I need for Brachialis-SMR?

Brachialis-SMR requires Foam Roll.

Is Brachialis-SMR suitable for beginners?

Brachialis-SMR is classified as intermediate level. Beginners should master foundational movements first.

Alternatives to Brachialis-SMR

Substitute any of these when the equipment is taken or unavailable. They train the same primary muscles.

Seated Biceps

Biceps

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Standing Biceps Stretch

Biceps

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