Arms·Foam Roller

Brachialis-SMR

Biceps · Foam Roller

Intermediate

Body Part

Arms

Equipment

Foam Roller

Level

Intermediate

Force

Static

The Brachialis-SMR is an intermediate foam roller exercise that primarily targets the Biceps.

Muscles Worked

Biceps primary

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.
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.

Bodyweight

Chin-Up

The pull-up's arm-building cousin

Dumbbell

Alternate Hammer Curl

Biceps · Dumbbell

Dumbbell

Alternate Incline Dumbbell Curl

Biceps · Dumbbell

Barbell

Barbell Curl

Biceps · Barbell

Exercise data from the open-source Free Exercise DB.