Exercise Comparison
Brachialis-SMR vs Dumbbell Bicep Curl
Side-by-Side
Muscle Analysis
Shared
Only in Dumbbell Bicep 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.
Dumbbell Bicep Curl
Stand up straight with a dumbbell in each hand at arm's length. Keep your elbows close to your torso and rotate the palms of your hands until they are facing forward. This will be your starting position.
Now, keeping the upper arms stationary, exhale and curl the weights while contracting your biceps. Continue to raise the weights until your biceps are fully contracted and the dumbbells are at shoulder level. Hold the contracted position for a brief pause as you squeeze your biceps.
Then, inhale and slowly begin to lower the dumbbells back to the starting position.
Repeat for the recommended amount of repetitions.
Verdict
Both exercises target the biceps. Brachialis-SMR is a intermediate exercise using foam roll, while Dumbbell Bicep Curl is beginner and uses dumbbell. Choose Dumbbell Bicep Curl if you're looking for a more accessible option, or Brachialis-SMR for a greater challenge.