Exercise Comparison
Brachialis-SMR vs Cross Body Hammer Curl
Side-by-Side
Muscle Analysis
Shared
Only in Cross Body Hammer 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.
Cross Body Hammer Curl
Stand up straight with a dumbbell in each hand. Your hands should be down at your side with your palms facing in.
While keeping your palms facing in and without twisting your arm, curl the dumbbell of the right arm up towards your left shoulder as you exhale. Touch the top of the dumbbell to your shoulder and hold the contraction for a second.
Slowly lower the dumbbell along the same path as you inhale and then repeat the same movement for the left arm.
Continue alternating in this fashion until the recommended amount of repetitions is performed for each arm.
Verdict
Both exercises target the biceps. Brachialis-SMR is a intermediate exercise using foam roll, while Cross Body Hammer Curl is beginner and uses dumbbell. Choose Cross Body Hammer Curl if you're looking for a more accessible option, or Brachialis-SMR for a greater challenge.