10 Best Brachialis-smr Alternatives for Limited Equipment

The Brachialis-smr is done seated with a foam roller. Ranked closest by our scoring: the Biceps Leg Concentration Curl, the Seated Biceps and the Lever Hammer Grip Preacher Curl.

Brachialis-smr

Each substitute is scored on movement pattern, muscles worked, equipment and body position. Read how we rank alternatives

How to Do the Brachialis-smr

The steps for the Brachialis-smr itself, so you can judge how close each substitute below really is.

Biceps · Foam-roll · Beginner · Isolation

  1. 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.
  2. 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.

The 10 Best Brachialis-smr Alternatives

10 substitutes, ranked by how closely each one matches the Brachialis-smr on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Cards with a "How to perform it" link open to show the steps; every card title links to that exercise's own alternatives page.

Each link re-ranks the list below for the kit it names. Pick one to hide the substitutes you cannot set up.

  1. Biceps Leg Concentration CurlPlay demonstration

    1. Biceps Leg Concentration Curl

    89% match

    Biceps · Beginner · Isolation

    Use this when you have nothing to train with, because it works the biceps with bodyweight alone.

    • Bodyweight
    How to perform it
    1. Sit on a bench with your legs spread apart and your feet flat on the ground.
    2. Hold a dumbbell in one hand and place your elbow on the inside of your thigh, just above the knee.
    3. With your palm facing up, curl the dumbbell towards your shoulder while keeping your upper arm stationary.
    4. Squeeze your biceps at the top of the movement, then slowly lower the dumbbell back to the starting position.
    5. Repeat for the desired number of repetitions, then switch arms.

    Sets and reps: 3 sets of 8 to 12 reps on each side, and add reps before you add load.

    Why this matches
    • Primary muscle: biceps, the same as the Brachialis-smr
    • Equipment: bodyweight only, the same as the Brachialis-smr
    • Body position: seated, the same as the Brachialis-smr
    • Balance: harder to stay steady on than the Brachialis-smr
  3. Lever Hammer Grip Preacher CurlPlay demonstration

    3. Lever Hammer Grip Preacher Curl

    84% match

    Biceps · Beginner · Isolation

    A good swap when you have a lever machine to work with, and it still works the biceps.

    • Lever
    How to perform it
    1. Adjust the seat height and position yourself on the leverage machine.
    2. Place your upper arms on the preacher pad, ensuring your chest is pressed against it.
    3. Grasp the handles with a hammer grip (palms facing each other).
    4. Keeping your upper arms stationary, exhale and curl the handles towards your shoulders.
    5. Pause for a moment at the top, squeezing your biceps.
    6. Inhale and slowly lower the handles back to the starting position.
    7. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps on each side.

    Why this matches
    • Primary muscle: biceps, the same as the Brachialis-smr
    • Equipment: a machine, not bodyweight only
    • Body position: seated, the same as the Brachialis-smr
  4. Dumbbell One Arm Seated Hammer CurlPlay demonstration

    4. Dumbbell One Arm Seated Hammer Curl

    83% match

    Biceps · Beginner · Isolation

    A good swap when you have dumbbells to work with, and it still works the biceps.

    • Dumbbell
    How to perform it
    1. Sit on a bench with your back straight and feet flat on the ground.
    2. Hold a dumbbell in one hand with a neutral grip (palms facing each other).
    3. Rest your elbow on the inside of your thigh, just above the knee.
    4. Keeping your upper arm stationary, exhale and curl the dumbbell up towards your shoulder.
    5. Pause for a moment at the top, squeezing your biceps.
    6. Inhale and slowly lower the dumbbell back to the starting position.
    7. Repeat for the desired number of repetitions, then switch arms.

    Sets and reps: 3 sets of 10 to 15 reps on each side.

    Why this matches
    • Primary muscle: biceps, the same as the Brachialis-smr
    • Equipment: free weights, not bodyweight only
    • Body position: seated, the same as the Brachialis-smr
    • Balance: harder to stay steady on than the Brachialis-smr
  6. Cable Concentration CurlPlay demonstration

    6. Cable Concentration Curl

    80% match

    Biceps · Beginner · Isolation

    A good swap when you have a cable machine to work with, and it still works the biceps.

    • Cable
    How to perform it
    1. Sit on a bench or chair with your feet flat on the floor and your knees slightly bent.
    2. Hold the cable handle with an underhand grip and rest your elbow against the inside of your thigh.
    3. Keeping your upper arm stationary, exhale and curl the cable handle towards your shoulder while contracting your biceps.
    4. Pause for a moment at the top of the movement, then inhale and slowly lower the cable handle back to the starting position.
    5. Repeat for the desired number of repetitions, then switch arms.

    Sets and reps: 3 sets of 10 to 15 reps on each side.

    Why this matches
    • Primary muscle: biceps, the same as the Brachialis-smr
    • Equipment: a cable, not bodyweight only
    • Body position: seated, the same as the Brachialis-smr

Brachialis-smr FAQ

What muscles does Brachialis-smr work?

Brachialis-smr targets the brachialis, the primary elbow flexor that sits beneath the biceps brachii. Rolling the distal anterior humerus reduces tension in that muscle and can indirectly affect biceps function and elbow flexion mechanics.

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