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Biceps

Rolling Biceps and Brachialis muscles

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About This Video

Target your biceps with focus on the Brachialis and Biceps Brachii muscles. This guided technique helps release arm tension and improve upper limb mobility.

How to Perform This Technique

1

Lie down on the floor or mat, and roll onto your side.

2

Bend one leg to be slightly behind you. Bend the other one forward.

3

Outstretch your arm with your elbow straightened.

4

Position the roller under your biceps.

5

Leverage your core muscles to maneuver yourself back and forth over the roller, moving the roller back and forth between your elbow and shoulder. Don't place too much pressure on biceps tendon near the shoulder.

6

Perform approximately 10 complete rolls (back and forth).

7

Switch sides and repeat.

Benefits

Reduce elbow flexor tightness and tendon stress

Improve elbow extension for pressing movements

Speed recovery from repetitive arm use

Pro Tip: Watch this video in conjunction with our product guide for the best results. Take your time with each technique and listen to your body.

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Video Details

Duration: 1:12

Quality: 4K (2160p)

Level: All Levels

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Read More on This Technique

Guides and answers on 321strong.com that cover this exact movement.

Answer Can You Foam Roll Your Forearms and Biceps Safely? Yes, foam rolling your forearms and biceps is safe and effective. Use controlled pressure, stay on the muscle belly, and avoid rolling over joints. Article Bicep DOMS: The 60-Second Fix for Sore Arms Bicep DOMS peaks at 24 to 48 hours, not day 3. Brian L. shares the 60 second rolling protocol that shortens it, plus the tool that beats a big roller.