Rhomboids-SMR

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.

Muscles worked

Role	Muscles
Primary	middle back
Secondary	traps
Equipment	foam roller
Difficulty	intermediate

No foam roller? Train the same muscles with these

Ordered by how likely you are to own the 6 options.

Spinal Stretch Bodyweight Middle Back Stretch Bodyweight Upper Back Stretch Bodyweight Inverted Row Bodyweight Bent Over Two-Dumbbell Row Dumbbell Bent Over Two-Dumbbell Row With Palms In Dumbbell

Easier than the Rhomboids-SMR

Same movement pattern, lower entry difficulty — work up from here.

Spinal Stretch beginner · Bodyweight Middle Back Stretch beginner · Bodyweight Upper Back Stretch beginner · Bodyweight

Common questions

What muscles does the Rhomboids-SMR work?

The Rhomboids-SMR primarily works the mid back, with the traps as secondary movers. Spinal Stretch, Middle Back Stretch, and Upper Back Stretch train the same muscle, across 7 equipment types.

What equipment do you need for the Rhomboids-SMR?

A Foam Roller. Without a foam roller, Spinal Stretch, Middle Back Stretch, and Upper Back Stretch train the same muscle, and 4 of the catalogue's options for this muscle need no equipment.

Is the Rhomboids-SMR suitable for beginners?

It is rated intermediate. Start with Spinal Stretch, Middle Back Stretch, and Upper Back Stretch and work up.

Similar exercises

Spinal Stretch Bodyweight Middle Back Stretch Bodyweight Upper Back Stretch Bodyweight Bent Over One-Arm Long Bar Row Barbell Lying Cambered Barbell Row Barbell Seated One-arm Cable Pulley Rows Cable Machine