Brachialis-SMR

Also called brachialis foam roll, upper arm foam roll and arm smr.

Works

Biceps

Equipment

Foam roller

Level

Intermediate

Type

Isolation

How to do it

Setup. 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.

1. 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.

Cues

• Lie on your side, arm on the roller.
• Lift the hips, weight on the arm.
• Roll slowly, pause on tender spots.
• Hold 10 to 30 seconds.

Common mistakes

• Rolling too fast.
• Pressing into the elbow joint.

Where to start

A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. When every set hits the top of the range, add a little weight.

Swap for