Rhomboids-SMR
How to do the Rhomboids-SMR with correct form, the muscles it works, and where it fits a training plan you actually stick to.
Mid Back
Traps
Foam Roll
How to do the Rhomboids-SMR
- 1
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.
- 2
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.
Log it, see it on your body.
Every Rhomboids-SMR set you log feeds Ascend's anatomy heatmap — so your mid back volume is visible at a glance — and counts toward your bodyweight-strength tier.
More mid back exercises
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