Brachialis-SMR
A intermediate stretching exercise for the biceps, done with a foam roller.
- Main muscles
- Biceps
- Equipment
- Foam roller
- Level
- Intermediate
- Movement
- Static
How to do the Brachialis-SMR
- 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.
- 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.
Sets and reps
| Mobility | 2–3 holds of 20–40 seconds each side |
|---|
Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.
Alternatives to the Brachialis-SMR
Seated BicepsBodyweight · Expert
Standing Biceps StretchOther equipment · BeginnerQuestions
What muscles does the Brachialis-SMR work?
Mainly the biceps.
Is the Brachialis-SMR good for beginners?
It's rated intermediate. Beginners can build up to it with Standing Biceps Stretch first.
What can I do instead of the Brachialis-SMR?
Good alternatives that train the biceps: Seated Biceps or Standing Biceps Stretch.
How many sets and reps of the Brachialis-SMR should I do?
Mobility: 2–3 holds of 20–40 seconds each side.
Exercise steps and photos: free-exercise-db (public domain).