# Biceps | FREE 4K Videos | 321 STRONG > Target your biceps with focus on the Brachialis and Biceps Brachii muscles. This guided technique helps release arm tension and improve upper limb mobility. **URL:** https://localhost/videos/biceps --- [Back to Videos](/videos) [English](/videos/biceps) [日本語](/videos/biceps?lang=ja) # Biceps Rolling Biceps and Brachialis muscles Get the roller used in this video The 321 STRONG massage roller: free Prime shipping, backed by 1000s of 5-star reviews. [Shop on Amazon](https://www.amazon.com/dp/B01FOS1WJK?maas=maas_adg_48370A6D4EC630CF09AAE2A73C18BBDE_afap_abs&ref_=aa_maas&tag=maas&321src=video-single) ## 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 Release biceps tension Improve arm mobility Reduce elbow strain Better upper arm flexibility 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. [Get Your Roller](https://www.amazon.com/dp/B01FOS1WJK?maas=maas_adg_48370A6D4EC630CF09AAE2A73C18BBDE_afap_abs&ref_=aa_maas&tag=maas&321src=video-single) #### Video Details Duration: 1:12 Quality: 4K (2160p) Level: All Levels #### Other Videos [View All 13 Videos](/videos)