Exercise Comparison
Brachialis-SMR vs Standing 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.
Standing Inner-Biceps Curl
Stand up with a dumbbell in each hand being held at arms length. The elbows should be close to the torso. Your legs should be at about shoulder's width apart from each other.
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 weights out while contracting the biceps as you breathe out. Your wrist should turn so that when the weights are fully elevated you have supinated grip (palms facing up).
Only the forearms should move. Continue the movement until your biceps are fully contracted and the dumbbells are at shoulder level. Tip: Keep the forearms aligned with your outer deltoids.
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 the wrists as you lower the weight in order to 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 Standing Inner-Biceps Curl is intermediate and uses dumbbell. Choose Brachialis-SMR if you have access to foam roll, or Standing Inner-Biceps Curl if you prefer dumbbell.