# 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://321strong.com/videos/biceps

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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. 

       [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)          
## 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.](/answers/can-you-foam-roll-your-forearms-and-biceps-safely)[Answer How Long Do Biceps Take to Recover From Workout? Biceps typically need 48 to 72 hours to recover after a hard workout, with soreness often peaking around 24 to 48 hours post-training.](/answers/how-long-do-biceps-take-to-recover-from-workout)[Article Bicep DOMS: The 60-Second Fix for Sore Arms Bicep DOMS is the deep arm ache that peaks 24 to 48 hours after curls or pull-ups. Here is a day-by-day rolling routine and which tool fits the upper arm best.](/blog/biceps-and-workout-recovery-fix-sore-arms-fast)