Brachialis-SMR
The Brachialis-SMR primarily targets your Biceps. It requires stretch and is best suited to intermediate lifters.
Intermediate level · Equipment: Stretch · Static
Primary muscles: Biceps
How to perform Brachialis-SMR
- Step 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.
- Step 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.
Frequently asked questions
Where should I position the foam roller or lacrosse ball for Brachialis-SMR?
Place the tool between the biceps and triceps on the lateral side of the upper arm. Apply pressure just above the elbow crease where the brachialis sits underneath the biceps.
What is the primary benefit of targeting the brachialis with SMR?
This technique releases tension in the brachialis, which can improve elbow flexion range of motion. It also helps alleviate lateral elbow discomfort caused by overactive elbow flexors.
What is a common mistake to avoid during this release?
Avoid applying direct pressure to the humerus bone or the nerves in the elbow crease. Focus on the soft tissue between the muscle bellies rather than pressing into the joint itself.
Is there an easier alternative for beginners who find the floor position difficult?
Beginners can perform this against a wall by pinning a lacrosse ball between the wall and the outer arm. This allows for better control over the amount of pressure applied to the sensitive tissue.
How should I program Brachialis-SMR into my routine?
Perform this for 30 to 60 seconds per arm as part of a warm-up or recovery session. Use slow, controlled oscillations or hold static pressure on particularly tender trigger points.
Sample sets & reps for Brachialis-SMR
- Warm-up: 2 sets × 8-10 reps or 20-30s hold, 30s rest. Light, controlled tempo.
- Mobility focus: 3 sets × 30-60s hold, 30s rest. Moderate stretch, no pain.
- Pre-workout activation: 1-2 sets × 6-8 reps, 15-30s rest. Dynamic, full range of motion.
Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.
Related Biceps exercises
- Alternate Hammer Curl — dumbbell
- Alternate Incline Dumbbell Curl — dumbbell
- Barbell Curl — barbell
- Barbell Curls Lying Against An Incline — barbell
- Cable Hammer Curls - Rope Attachment — cable
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