4. Brachialis SMR
This is one of the best bicep exercises since you will have the chance to stretch your muscles after some hardworking time. Beginners should stay away from this exercise. You will need a foam roll in order to correctly do this workout.
How to perform this exercise:
– Find a flat surface then start lying on your side. Remember to keep the upper arm against the foam roller. It is necessary to make sure that your upper arm is more or less aligned with the body. Press the outer bicep against the foam roller.
– Bring your hips above the ground. Use your feet and your arm to support your bodyweight. Hold this position for about 10 to 30 seconds then switch to the other side.
– Keep following these steps until you finish all the recommended reps.