Brachialis-SMR

Muscles worked

The muscle under tension is the biceps brachii, which bends the elbow and rotates the forearm palm-up.

A stretch loads it at the far end of the range it normally works in, so the position you hold is itself the resistance.

Every exercise for:Biceps

How this movement works

Nothing travels once you are in position. The muscle holds a length under tension instead of working through a range, so effort is measured in seconds rather than repetitions — and the honest progression is more time in a good position, not a deeper one forced early.

It is filed under stretching, so the target is range of motion rather than force — a position you can settle into and breathe in, held long enough for the tissue to give.

What you need

A foam roll is a firm rolling contact point — depending where you put it, it either applies pressure to tissue or takes the stability out from under you.

Every exercise using:Foam roll

These train the biceps too, using equipment this one does not:

• Cable Hammer Curls - Rope Attachmentcable
• Close Grip EZ Bar Curl with Barbellbarbell
• Close-Grip EZ-Bar Curl with Bande-z curl bar
• Concentration Curlsdumbbell
• Machine Preacher Curlsmachine

Difficulty

Listed at intermediate level. It assumes you already own the underlying pattern and can hold position under load — if the position breaks before the target muscle tires, drop back to a beginner variation until it does not.

Of the 99 biceps exercises in this database, 14 are listed at intermediate level.