Exercise Comparison
Brachialis-SMR vs One Arm Dumbbell Preacher 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.
One Arm Dumbbell Preacher Curl
Grab a dumbbell with the right arm and place the upper arm on top of the preacher bench or the incline bench. The dumbbell should be held at shoulder length. This will be your starting position.
As you breathe in, slowly lower the dumbbell until your upper arm is extended and the biceps is fully stretched.
As you exhale, use the biceps to curl the weight up until your biceps is fully contracted and the dumbbell is at shoulder height. Again, remember that to ensure full contraction you need to bring that small finger higher than the thumb.
Squeeze the biceps hard for a second at the contracted position and repeat for the recommended amount of repetitions.
Switch arms and repeat the movement.
Verdict
Both exercises target the biceps. Brachialis-SMR is a intermediate exercise using foam roll, while One Arm Dumbbell Preacher Curl is beginner and uses dumbbell. Choose One Arm Dumbbell Preacher Curl if you're looking for a more accessible option, or Brachialis-SMR for a greater challenge.