Brachialis-SMR
Brachialis-SMR is a tissue preparation – lateral upper-arm self-myofascial release exercise involving Brachialis. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Brachialis
- Secondary muscles
- Biceps brachii, Brachioradialis
- Exercise type
- Tissue preparation – lateral upper-arm self-myofascial release
Exercise technique
- Position
Lie on your side with the roller beneath the muscular outer upper arm.
- Arm direction
Keep your upper arm close and approximately parallel to your torso.
- Support
Share body weight through your other hand and feet.
- Pressure
Lift your hips only slightly to transfer a small load onto the arm.
- Contact limits
Keep the elbow joint and shoulder head away from roller contact.
- Hold
Pause briefly at the same point, allowing the muscle to relax.
- Switch
Transfer weight to your supports, remove the roller and repeat on the other arm.
Key technique points
- Place the roller on the muscular outer upper arm.
- Do not press the elbow joint.
- Do not load your full weight onto the arm.
- Keep the shoulder head off the roller.
- Relax the arm.
- Regulate pressure with your supporting hand.
Common mistakes
Rolling over the elbow
Do not move onto the joint’s bony prominence.
Loading the shoulder head
Do not compress the bony area at the top of the arm.
Lifting the hips excessively
Do not place full body weight on the upper arm.
Tensing the arm
Do not contract your biceps and elbow flexors against the pressure.
Wide rolling passes
Do not make long, uncontrolled passes over this small muscle area.
Removing support
Do not lift your other hand and feet to increase pressure.
Frequently asked questions
Brachialis-SMR: why is “Rolling over the elbow” a mistake?
Do not move onto the joint’s bony prominence.
Brachialis-SMR: why is “Loading the shoulder head” a mistake?
Do not compress the bony area at the top of the arm.
Brachialis-SMR: why is “Lifting the hips excessively” a mistake?
Do not place full body weight on the upper arm.
Brachialis-SMR: why is “Tensing the arm” a mistake?
Do not contract your biceps and elbow flexors against the pressure.
Brachialis-SMR: why is “Wide rolling passes” a mistake?
Do not make long, uncontrolled passes over this small muscle area.
Brachialis-SMR: why is “Removing support” a mistake?
Do not lift your other hand and feet to increase pressure.
What should I focus on when doing Brachialis-SMR?
Place the roller on the muscular outer upper arm. Do not press the elbow joint. Do not load your full weight onto the arm. Keep the shoulder head off the roller. Relax the arm. Regulate pressure with your supporting hand.
Related exercises
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.