Exercise Comparison
Brachialis-SMR vs Reverse Barbell Curl
Side-by-Side
Muscle Analysis
Shared
Only in Reverse 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.
Reverse Barbell Curl
Stand up with your torso upright while holding a barbell at shoulder width with the elbows close to the torso. The palm of your hands should be facing down (pronated grip). This will be your starting position.
While holding the upper arms stationary, curl the weights while contracting the biceps as you breathe out. Only the forearms should move. Continue the movement until your biceps are fully contracted and the bar is at shoulder level. Hold the contracted position for a second as you squeeze the muscle.
Slowly begin to bring the bar back to starting position as your breathe in.
Repeat for the recommended amount of repetitions.
Verdict
Both exercises target the biceps. Brachialis-SMR is a intermediate exercise using foam roll, while Reverse Barbell Curl is beginner and uses barbell. Choose Reverse Barbell Curl if you're looking for a more accessible option, or Brachialis-SMR for a greater challenge.