Exercise Comparison
Brachialis-SMR vs Standing Dumbbell Reverse Curl
Side-by-Side
Muscle Analysis
Shared
Only in Standing Dumbbell Reverse 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.
Standing Dumbbell Reverse Curl
To begin, stand straight with a dumbbell in each hand using a pronated grip (palms facing down). Your arms should be fully extended while your feet are shoulder width apart from each other. This is the 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 dumbbells are at shoulder level. Hold the contracted position for a second as you squeeze the muscle.
Slowly begin to bring the dumbbells 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 Standing Dumbbell Reverse Curl is intermediate and uses dumbbell. Choose Brachialis-SMR if you have access to foam roll, or Standing Dumbbell Reverse Curl if you prefer dumbbell.