How to Do the Rhomboids-SMR

Intermediate · Foam Roll · Targets Middle Back, Traps

How to perform it

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

The Rhomboids-SMR primarily targets your Middle Back, with support from your Traps. You'll need foam roll.

Make it count toward your goal

Random sets rarely move the needle. In NYUS, the Rhomboids-SMR slots into a plan built for your goal — sets, reps and progression auto-suggested, logged in two taps, and folded into a weekly review that adapts what comes next.

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