Videos
Instructions
- Lie face down on the floor with one arm extended to the side.
- Place a lacrosse ball under the biceps of the extended arm.
- Apply gentle pressure by shifting your body weight onto the ball.
- Slowly roll the arm side-to-side or up and down to target tight spots.
- Hold on tender points for 20–30 seconds.
- Repeat on the other arm if needed.
Technical Tips
- Keep the arm relaxed to allow deeper pressure.
- Use small, controlled movements over the muscle belly.
- Avoid rolling directly over joints or bones.
Breathing Tips
- Inhale deeply before applying pressure.
- Exhale slowly while holding on tight spots.
- Maintain steady breathing throughout the exercise.
Medical restrictions
- Recent upper arm surgery
- Severe biceps tendonitis
- Uncontrolled shoulder injuries
- Bruising or skin conditions in the targeted area
What is the Biceps Smash good for?
The Biceps Smash is ideal for relieving muscle tightness, improving arm mobility, and accelerating recovery after workouts by targeting the biceps with direct pressure.
How often should I do the Biceps Smash?
You can perform the Biceps Smash 3–5 times per week, especially after strength training or any activity that heavily involves the arms.
Can I use a foam roller instead of a lacrosse ball?
While a foam roller can be used, a lacrosse ball offers more precise pressure, making it better suited for targeting the biceps during the Biceps Smash.
Does the Biceps Smash help with elbow pain?
Yes, by releasing tension in the biceps and surrounding tissues, the Biceps Smash can help reduce strain that contributes to elbow discomfort.
Description
The Biceps Smash is a targeted self-myofascial release technique designed to alleviate tightness, improve mobility, and enhance recovery in the upper arm region. Using a lacrosse ball to apply direct pressure, this exercise focuses on breaking up adhesions and improving soft tissue quality in the biceps. It is particularly beneficial for individuals experiencing muscle soreness, restricted range of motion, or post-workout tightness in the arm. The Biceps Smash can be easily performed on the floor without any complex setup, making it an effective and accessible recovery tool. Regular use may support improved blood circulation, reduced muscle tension, and enhanced performance during strength training or daily activities. Whether integrated into a warm-up or a post-workout cooldown routine, this exercise contributes to optimal muscle health and functional movement.