Exercise Comparison
Brachialis-SMR vs Standing One-Arm Dumbbell Curl Over Incline Bench
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 One-Arm Dumbbell Curl Over Incline Bench
Stand on the back side of an incline bench as if you were going to be a spotter for someone. Have a dumbbell in one hand and rest it across the incline bench with a supinated (palms up) grip.
Position your non lifting hand at the corner or side of the incline bench. The chest should be pressed against the top part of the incline and your feet should be pressed against the floor at a wide stance. This is the starting position.
While holding the upper arm stationary, curl the dumbbell upward while contracting the biceps as you breathe out. Only the forearms should move. Continue the movement until your biceps are fully contracted and the dumbbell is at shoulder level. Hold the contracted position for a second.
Slowly begin to bring the dumbbells back to starting position as your breathe in.
Repeat for the recommended amount of repetitions.
Switch arms while performing this exercise.
Verdict
Both exercises target the biceps. Brachialis-SMR is a intermediate exercise using foam roll, while Standing One-Arm Dumbbell Curl Over Incline Bench is beginner and uses dumbbell. Choose Standing One-Arm Dumbbell Curl Over Incline Bench if you're looking for a more accessible option, or Brachialis-SMR for a greater challenge.