Arms · Bodyweight
Roll Biceps Lying on Floor
How to do the roll biceps lying on floor, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- time
- Movement
- Core Hold
- Mechanic
- Isolation
How to do it
Lie face down with one arm extended out to the side, palm down, and a foam roller under the biceps. Slowly roll along the front of the upper arm, pausing on tight spots to release tension. Switch arms after.
- 1Feel the roller release tension in the biceps
- 2Pause on tender spots and relax into them
- 3Roll slowly along the length of the muscle
Common mistakes
- Do not roll directly over the elbow joint
- Avoid rushing through tight spots
- Do not hold your breath; relax the arm
Muscles worked
The roll biceps lying on floor mainly works the biceps.
- BicepsPrimary
- ForearmsMinor
Kovo programs the roll biceps lying on floor for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More biceps exercises
- How to do the resistance band bicep curl
- How to do the resistance band hammer curl
- How to do the barbell bicep curl
- How to do the cable bicep curl
- How to do the cable hammer curl
- How to do the overhead bicep curl
Last reviewed June 2026.