Foam Roller Brachialis Roll
Lying on your side with the outside of the upper arm on a foam roller and hips lifted, rolling from elbow to shoulder. Releases the brachialis and biceps after heavy curling and pulling.
Primary muscles
- Brachialis
Secondary muscles
- Biceps
- Brachioradialis
- Sets
- 1
- Duration
- 30–60 sec per arm
- Rest
- 0–15s
How to perform
Main muscles working (thicker lines)
Starting position
Lying on your side with the bottom arm reaching overhead, the outside of the upper arm on a foam roller and the top foot planted in front.
Turn the thumb up so the outer front of the upper arm presses into the roller.
Lift the hips so your weight is shared between the arm and the feet.
Push with the feet to roll slowly from just above the elbow toward the shoulder.
Pause on tight spots for a few breaths, then switch arms.
Breathing: Breathe slowly and relax the arm on each exhale.
Coaching tips
Arm relaxed on the roller
Feet control the pressure
Slow, short rolls
Common mistakes
Rolling over the elbow joint
Holding tension in the shoulder
Lifting the hips too high and losing control
Safety notes
Lower the hips to reduce pressure and avoid rolling directly on the elbow.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.