Exercise Comparison
Brachialis-SMR vs Seated Dumbbell Inner Biceps 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.
Seated Dumbbell Inner Biceps Curl
Sit on the end of a flat bench with a dumbbell in each hand being held at arms length. The elbows should be close to the torso.
Rotate the palms of the hands so that they are facing inward in a neutral position. This will be your starting position.
While holding the upper arms stationary, curl the dumbbells out and up, turning the palms out as you lift and keeping your forearms in line with your outer deltoids. Tips:
Only the forearms should move. Continue the movement until your biceps are fully contracted and the dumbbells are at shoulder level. Hold the contracted position for a second as you squeeze the biceps.
Slowly begin to bring the dumbbells back to the starting position as your breathe in. Remember to rotate your arms as you lower the dumbbells so that you can switch back to a neutral grip.
Repeat for the recommended amount of repetitions.
Verdict
Both exercises target the biceps. Brachialis-SMR is a intermediate exercise using foam roll, while Seated Dumbbell Inner Biceps Curl is beginner and uses dumbbell. Choose Seated Dumbbell Inner Biceps Curl if you're looking for a more accessible option, or Brachialis-SMR for a greater challenge.