Roll Biceps Lying On Floor

Muscles worked

Setup

1. Lie face down on the floor with a foam roller positioned parallel to your torso.
2. Extend one arm out to the side at a 90-degree angle from your body, placing the bicep directly on top of the roller.
3. Support your body weight with your opposite hand and your toes, keeping your core engaged.
4. Position the roller just above the elbow crease to start.

How to do it

1. Slowly shift your body weight laterally to roll the foam roller from the elbow up toward the shoulder.
2. Inhale deeply and exhale slowly, focusing on relaxing the target arm completely so the roller can sink into the tissue.
3. Move at a very slow tempo, approximately one inch per second, pausing on any particularly tender spots.
4. After completing one side, switch the roller to the opposite arm and repeat the process.

Form checklist

• Keep the arm being rolled completely limp and relaxed.
• Avoid rolling directly over the elbow joint or the shoulder joint.
• Maintain a neutral spine and do not let your lower back sag toward the floor.
• Keep your neck relaxed and gaze directed at the floor.

Pro tips

• When you find a 'trigger point' or tender spot, rotate your forearm (palm up to palm down) to cross-friction the muscle fibers.
• Apply more pressure by leaning more of your body weight onto the side being rolled.

Make it harder

• Perform 'active release' by slowly curling and extending your arm at the elbow while maintaining pressure on a tender spot.
• Swap the foam roller for a lacrosse ball or trigger point ball to provide deeper, more concentrated pressure.

Frequently asked

What muscles does the roll biceps lying on floor work?

The roll biceps lying on floor primarily targets the biceps, and also works the abs, obliques, and triceps as secondary muscles.

What equipment do you need for the roll biceps lying on floor?

The roll biceps lying on floor uses foam roller.

Is the roll biceps lying on floor good for beginners?

Yes. The roll biceps lying on floor is a beginner-friendly movement and a strong foundation to build on.

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