Brachialis-SMR
How to do the Brachialis-SMR with correct form, the muscles it works, and where it fits a training plan you actually stick to.
Biceps
,
Foam Roll
How to do the 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.
Log it, see it on your body.
Every Brachialis-SMR set you log feeds Ascend's anatomy heatmap, so your biceps volume is visible at a glance, and counts toward your bodyweight-strength tier.
Where the Brachialis-SMR fits
The Brachialis-SMR shows up in training built around a specific goal. See how it fits:
More biceps exercises
Brachialis-SMR: common questions
What muscles does the Brachialis-SMR work?
The Brachialis-SMR primarily works the Biceps.
Is the Brachialis-SMR suitable for beginners?
The Brachialis-SMR is an intermediate-level exercise. It's best once you've built a base of general strength and movement control, beginners can work up to it.
What equipment do I need for the Brachialis-SMR?
To do the Brachialis-SMR you'll need a foam roller.
How do I do the Brachialis-SMR with correct form?
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. Follow the full step-by-step above for the complete movement.
Log your Brachialis-SMR sets, free.
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