Brachialis-SMR

An intermediate stretch for the biceps, done with a foam roller.

Movement guide

Brachialis-SMR

Demand · source-assignedMedium (unreviewed)

Equipment requiredA foam roller

Muscle focusBiceps

Written instructions available. A verified 3D demonstration has not been built for this variation.

Make it easier or harder

Start where you can move well, then step up.

Easier option

Standing Biceps Stretch demonstrated on the 3D figure

3D demoStanding Biceps StretchBeginner · Other / check instructions

Similar move, beginner grade.

This move

Brachialis-SMRIntermediate · A foam roller

Intermediate grade (source-assigned).

Harder option

No harder option is listed yet. Add load, slow the lowering or add reps.

Imported reference · editorial review pending. Clinical review is pending.

This entry comes from an external exercise database. Its instructions and difficulty have not completed our editorial or qualified clinical review.

How to move

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.
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.

Practice and cautions

No dose has been assigned. Any timing or repetition examples in the imported instructions are source examples, not an individualized recommendation.

Imported community instructions and difficulty labels have not been independently reviewed for technique or individual suitability. Equipment labels may include additions inferred from the setup text; check the instructions for the exact support or alternatives. Stop for sharp or increasing pain, numbness or tingling; seek qualified guidance for symptoms, unfamiliar equipment or advanced skills.

Add to a routine Log a session

Sources and review status

Sources support the educational description; they do not establish that this exercise is suitable for you.

Free Exercise DB · community text ↗
Unlicense · Free Exercise DB contributors; derived from wrkout/exercises.json. Text import; no photographs or media. · Revision f00c92c7dcf1216a928a52c3706c7ce8e2f71ed5

No variation is labeled clinically validated.

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What it works

Muscles

Main: Biceps.

Equipment

A foam roller

Level

Intermediate (source-assigned, not yet reviewed). See the easier and harder options above.

Browse more

Wrist and forearm stretches

Questions people ask

What muscles does the Brachialis-SMR work?

Mainly the biceps.

What equipment do I need for the Brachialis-SMR?

A foam roller.

Is the Brachialis-SMR good for beginners?

It is graded intermediate. The grade comes from the source database and has not been independently reviewed. If it is too hard right now, start with the Standing Biceps Stretch.

What is an easier alternative to the Brachialis-SMR?

Try the Standing Biceps Stretch. It works similar muscles at a lower grade.