Start
End
BicepsIntermediateBodyweight
Brachialis-SMR
Brachialis-SMR
Target Muscles
Biceps, Biceps
Want a personalized workout plan based on your level and goals?
Get a personalized plan ›How to perform
- 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.
Important tips
Keep your back straight.
Control the movement.
