How to Do Brachialis-SMR
Start and end of one clean rep of Brachialis-SMR.
Quick facts
| Primary muscle | Biceps |
|---|---|
| Secondary muscles | — |
| Equipment | Bodyweight |
| Category | Stretching |
How to perform Brachialis-SMR
- 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.
Muscles worked
- Biceps (primary): bends the elbow and turns the palm up during pulls and curls.
Sets & reps by goal
| Goal | Sets × reps | Load | Rest |
|---|---|---|---|
| Strength | 3–5 × 3–5 | Heavy (~85%+) | 2–3 min |
| Hypertrophy | 3–4 × 8–12 | Moderate (~65–75%) | 60–90 s |
| Endurance | 2–3 × 15–20 | Lighter (~50–60%) | 30–45 s |
As a mobility drill, hold each position for 20–40 seconds (or move slowly for reps) rather than training it to a heavy load.
Form tips
- Keep the upper arm still and pinned to your side so the movement happens only at the elbow.
- Own the largest range you can control with clean form before you chase extra reps.
- Ease in until you feel mild tension, never pain, and breathe out as you sink a little deeper.
- Breathe out on the effort and in on the return, keeping one steady rhythm across the set.
Common mistakes
- Swinging the torso to fling the weight up instead of actually curling it.
- Cutting the range short to squeeze out extra reps instead of owning each full one.
- Bouncing into the stretch instead of holding it steadily.
Frequently asked questions
What muscles does Brachialis-SMR work?
Brachialis-SMR is a focused movement that primarily works the biceps.
What equipment do I need for Brachialis-SMR?
None — Brachialis-SMR is a bodyweight movement, so you only need your bodyweight and a little space.
How many sets and reps should I do for Brachialis-SMR?
It depends on your goal: about 3–5 sets of 3–5 heavy reps for strength, 3–4 sets of 8–12 for muscle growth, or 2–3 sets of 15–20 for endurance. As a mobility drill, hold each position for 20–40 seconds (or move slowly for reps) rather than training it to a heavy load.
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