Brachialis-SMR
The Brachialis-SMR targets the Biceps and suits intermediate-level lifters. With 2 distinct steps, proper form is straightforward to learn and execute.
Starting position
Ending position
Muscles Worked
The biceps handles the primary load during this movement. This strength movement keeps tension concentrated on a single muscle group.
How to 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.
Common Mistakes
- • Focus on the mind-muscle connection — feel the target muscle working through each rep.
- • Use a controlled tempo of 2 seconds up, 2 seconds down to eliminate momentum.
Similar Exercises
Frequently Asked Questions
What muscles does the Brachialis-SMR work?
The Brachialis-SMR primarily targets the Biceps. It's an effective strength exercise for building biceps strength.
Is the Brachialis-SMR good for beginners?
The Brachialis-SMR is rated intermediate. Beginners should build foundational strength with simpler movements first, then progress to this exercise once comfortable with the movement pattern.
What equipment do I need for the Brachialis-SMR?
You need foam roll to perform the Brachialis-SMR. Most commercial gyms will have this available.
Track Your Progress
RepStack logs every set, calculates your e1RM, and coaches progressive overload — automatically.