Rhomboids-SMR

Also called upper back foam roll, thoracic foam roll and foam roll upper back.

Works

Upper back, plus traps

Equipment

Foam roller

Level

Intermediate

Type

Isolation

How to do it

Setup. Lay down with your back on the floor. Place a foam roll underneath your upper back, and cross your arms in front of you, protracting your shoulders. This will be your starting position.

1. Raise your hips off of the ground, placing your weight onto the foam roll. Shift your weight to one side at a time, rolling over your middle and upper back. Pause at points of tension for 10-30 seconds.

Cues

• Roller under the upper back.
• Arms crossed, shoulder blades wide.
• Hips up, shift side to side.
• Pause on tight spots 10-30 seconds.

Common mistakes

• Rolling onto the low back.
• Rolling too fast.

Where to start

A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. When every set hits the top of the range, add a little weight.

Swap for