Exercise Comparison
Barbell Curl vs Brachialis-SMR
Side-by-Side
Muscle Analysis
Shared
Only in Barbell Curl
Instructions
Barbell Curl
Stand up with your torso upright while holding a barbell at a shoulder-width grip. The palm of your hands should be facing forward and the elbows should be close to the torso. This will be your starting position.
While holding the upper arms stationary, curl the weights forward while contracting the biceps as you breathe out. Tip: Only the forearms should move.
Continue the movement until your biceps are fully contracted and the bar is at shoulder level. Hold the contracted position for a second and squeeze the biceps hard.
Slowly begin to bring the bar back to starting position as your breathe in.
Repeat for the recommended amount of repetitions.
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.
Verdict
Both exercises target the biceps. Barbell Curl is a beginner exercise using barbell, while Brachialis-SMR is intermediate and uses foam roll. Choose Barbell Curl if you're looking for a more accessible option, or Brachialis-SMR for a greater challenge.