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Biceps

Brachialis-SMR

Brachialis-SMR (Start)Brachialis-SMR (End)
LevelIntermediateEquipmentFoam rollerForceStatic

A self-massage exercise that targets the brachialis muscle beneath the biceps.

Stretching
Primary musclesBiceps

Setup

  1. 1Sit or kneel with a foam roller or massage tool placed near your upper arm.
  2. 2Place your arm on the roller with your palm turned up.

How to perform

  1. 1Press your upper arm into the roller and roll slowly from just above the elbow to the mid-arm.
  2. 2Pause on any tender area for 20–30 seconds.
  3. 3Rotate the arm slightly to reach different angles.
  4. 4Switch arms.

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