Exercise Comparison
Brachialis-SMR vs Dumbbell Prone Incline Curl
Side-by-Side
Muscle Analysis
Shared
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 Prone Incline Curl
Grab a dumbbell on each hand and lie face down on an incline bench with your shoulders near top of the incline. Your knees can rest on the seat or your legs can be straddled to the sides (my preferred way).
Let your arms extend and hang naturally in front of you so that they are perpendicular to the floor.
Now keep your elbows in by your side and face the palms forward. This will be your starting position.
Raise the dumbbells by contracting the biceps until your arms are fully flexed. Exhale as you perform this portion of the movement and ensure that only the forearms move. The upper arms should remain stationary at all times.
Lower the dumbbells until your arms are fully extended.
Repeat for the recommended amount of times.
Verdict
Both exercises target the biceps. Brachialis-SMR is a intermediate exercise using foam roll, while Dumbbell Prone Incline Curl is intermediate and uses dumbbell. Choose Brachialis-SMR if you have access to foam roll, or Dumbbell Prone Incline Curl if you prefer dumbbell.