Exercise Comparison
Brachialis-SMR vs Close-Grip Standing Barbell Curl
Side-by-Side
Muscle Analysis
Shared
Only in Close-Grip Standing Barbell Curl
Instructions
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.
Close-Grip Standing Barbell Curl
Hold a barbell with both hands, palms up and a few inches apart.
Stand with your torso straight and your head up. Your feet should be about shoulder width and your elbows close to your torso. This will be your starting position. Tip: You will keep your upper arms and elbows stationary throughout the movement.
Curl the bar up in a semicircular motion until the forearms touch your biceps. Exhale as you perform this portion of the movement and contract your biceps hard for a second at the top. Tip: Avoid bending the back or using swinging motions as you lift the weight. Only the forearms should move.
Slowly go back down to the starting position as you inhale.
Repeat for the recommended amount of repetitions.
Verdict
Both exercises target the biceps. Brachialis-SMR is a intermediate exercise using foam roll, while Close-Grip Standing Barbell Curl is beginner and uses barbell. Choose Close-Grip Standing Barbell Curl if you're looking for a more accessible option, or Brachialis-SMR for a greater challenge.