How to Do Rhomboids-SMR
Step-by-step instructions, muscles worked and workouts that use the rhomboids-smr.
| Main muscles | Upper & Mid Back |
| Also works | Traps |
| Equipment | Foam Roll |
| Level | Intermediate |
| Type | Stretching |
How to do it
- 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.
- 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.
Form tips
- Start light and own the movement before adding weight.
- Control the lowering phase — don't drop into it.
- Keep breathing; exhale on the hardest part.
- Stop if you feel sharp pain (different from muscle burn).
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